By Coach Jeff Alagar, NASM Physique and Bodybuilding Coach and ISSA Certified Nutritionist. Updated November 2026.
Your BMR (basal metabolic rate) is the calories your body burns at complete rest just to stay alive. Your actual daily needs (TDEE) are 20 to 90% higher depending on how active you are.
How this bmr calculator works
The main result uses Mifflin-St Jeor: 10 x weight (kg) + 6.25 x height (cm) minus 5 x age, plus 5 for men or minus 161 for women. The revised Harris-Benedict result is shown for comparison.
Frequently asked questions
Should I eat at my BMR to lose weight?
No. Eating at BMR is usually too aggressive and costs muscle. Use the TDEE or weight loss calculator to set a moderate deficit instead.
Does metabolism really slow down after 30?
Only slightly. Most of the drop comes from losing muscle and moving less, which strength training and daily steps can offset.
Related calculators
These calculators give general estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or have a medical condition, ask your doctor before changing your diet or training.
