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Your basal metabolism

Find out the energy you burn at rest.

yr
ft
in
lb
optional
%

If you enter your body fat, the calculation switches to the Katch-McArdle method, which uses lean mass; when your measurement is accurate it fits body compositions that differ from average better. Leave it blank if you don’t know it.

Basal metabolic rate · BMR
1,389
kcal · energy burned per day at rest
Mifflin-St Jeor method
For your total daily needs including movement, use the Calorie needs calculator.

What is BMR?

BMR (basal metabolic rate) is the amount of energy your body spends to sustain vital functions while completely at rest. Even while just lying down, your body breathes, pumps blood, maintains temperature and renews cells — the energy for these functions is your BMR.

BMR makes up the largest part of your total daily calorie needs; in most people about 60–70% of daily energy goes to basal metabolism. The rest is spent on movement, exercise and digestion.

This value varies from person to person. Age, gender, height, weight and body composition affect BMR. In general, more muscle raises BMR, because muscle tissue burns more energy than fat even at rest.

How is it calculated?

BMR is the energy your body spends on basic vital functions while completely at rest, and it is the starting point for daily calorie needs.

01

Mifflin-St Jeor

The most common method is the Mifflin-St Jeor equation; it takes age, gender, height and weight into account and is considered one of the most reliable general formulas.

MALEBMR = 10 × weight + 6.25 × height − 5 × age + 5
FEMALEBMR = 10 × weight + 6.25 × height − 5 × age − 161
02

Katch-McArdle

If your body fat is known, the calculation switches to the Katch-McArdle method based on lean mass; it is more accurate for people whose body composition differs from average.

Lean mass = weight × (1 − body fat / 100)
BMR = 370 + 21.6 × lean mass

BMR is only the resting expenditure, not your actual daily need. To reach total daily energy (TDEE), this value is multiplied by a factor between 1.2 and 1.9 based on your activity level.