Free calculator
BMR calculator: how much energy you use at rest
The formula, step by step
For a woman of 30, 165 cm, 70 kg: 10 × 70 + 6.25 × 165 − 5 × 30 − 161 = 1,420 kcal. For a man of 35, 180 cm, 90 kg: 10 × 90 + 6.25 × 180 − 5 × 35 + 5 = 1,855 kcal.
From BMR to daily energy
Multiply BMR by your activity: × 1.2 sitting most of the day, × 1.375 lightly active, × 1.55 moderately active, × 1.725 very active, × 1.9 extra active. That is your daily energy (TDEE), the number your plan starts from.
What BMR is useful for
BMR on its own is not a target. It is the floor your daily energy builds on, and the reason two people of the same weight can need different amounts. Doydum uses it as the first line of its "how we calculate this" breakdown.
Frequently asked questions
What is a normal BMR?
For many adult women it falls somewhere around 1,200 to 1,600 kcal a day, and for many men around 1,500 to 2,000, depending on size and age.
Is BMR the same as the calories I should eat?
No. You also move, digest and live. Your daily energy (BMR × activity) is the better starting point, adjusted for your goal.
Which BMR formula is best?
Mifflin–St Jeor is widely used because it estimates resting energy well for most adults. Every formula is an estimate.