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Calculate your Basal Metabolic Rate — the calories your body burns at complete rest. Supports 3 formulas.
Looking for a reliable BMR calculator online? This tool estimates your basal metabolic rate — the calories your body burns at complete rest. Whether you want to estimate BMR for weight loss, muscle gain, or maintenance, you get instant results using three well-known equations. Resting metabolism typically accounts for around 60-70% of the calories you burn each day, which makes it a useful starting point for any calorie plan.
Tap "Male" or "Female" at the top. This changes the formula constants automatically.
Fill age (years), height (cm or ft/in), and weight (kg). Height unit toggle lets you switch between metric and imperial.
Choose Mifflin-St Jeor (modern standard), Harris-Benedict (original), or Katch-McArdle (requires body fat %).
Results update as you type, but you can press the purple "Calculate" button to refresh them.
Below BMR, see 5 activity levels from Sedentary to Extra Active — each shows total daily calories.
| Feature | What It Does |
|---|---|
| Gender Toggle | Switch between Male / Female for accurate formulas |
| Age Input | Enter years (1-120) for metabolic adjustment |
| Height Input | Choose cm or ft/in — auto-converts |
| Weight Input | Enter kg with decimal support |
| 3 Formula Tabs | Mifflin-St Jeor, Harris-Benedict, Katch-McArdle |
| Body Fat % Field | Required only for Katch-McArdle formula |
| Calculate Button | One-click BMR + TDEE update |
| Reset Button | Clears all fields instantly |
| TDEE Table | Shows calories for 5 activity levels |
| Real-time Calculation | Auto-updates when you type |
Got your TDEE number? Log what you actually eat against it day by day with the Calorie Tracker instead of just estimating.
Track whether your results match the plan over time with the Weight Tracker — BMR only tells you the target, not whether you’re hitting it.
The Mifflin-St Jeor equation this tool defaults to has been shown in clinical studies to be more accurate than the older Harris-Benedict formula for most adults, which is why it’s the modern standard.
Your BMR calculator online uses different equations based on what you select:
Mifflin-St Jeor (default): Uses age, gender, height, weight. Most accurate for general population.Formula: men = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; women = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Harris-Benedict (revised): Older formula, still widely used. Different constants: men = 88.362 + 13.397 × weight (kg) + 4.799 × height (cm) − 5.677 × age; women = 447.593 + 9.247 × weight (kg) + 3.098 × height (cm) − 4.330 × age.
Katch-McArdle: Requires body fat percentage. Uses lean body mass = weight × (1 – body fat/100). Formula: 370 + 21.6 × lean mass (kg)
When you switch tabs, the body fat field appears only for Katch-McArdle. The formula note updates to show which equation is active.
Switch tabs to compare Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle side by side.
Change any number and the calculation runs instantly. No extra clicking needed after initial setup.
A simple layout that adapts to phones, tablets and desktops, so you can check your numbers anywhere.
Height toggles between cm and feet/inches. Type feet and inches — the tool auto-converts to cm behind the scenes.
Once you estimate BMR, the tool automatically multiplies by 5 activity multipliers (1.2 to 1.9) to show maintenance calories.
It estimates calories burned while lying still all day. Use it to start any weight loss, gain, or maintenance meal plan.
Yes. Choose Mifflin-St Jeor or Harris-Benedict — both work without body fat data.
These figures are estimates, and your real resting metabolism can differ because of genetics, muscle mass and health conditions. This tool is for general information and is not medical advice.
Enter inches into the right box and feet into the left box after pressing the ft/in switch. The utility converts automatically.
Total Daily Energy Expenditure. It’s your BMR multiplied by an activity factor — your real daily calorie need.
Yes. The calculator works entirely in your browser with no data sent to any server.
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