BMR Calculator
Estimate the calories your body burns at complete rest using Mifflin-St Jeor, Harris-Benedict or Katch-McArdle, then see what that means at every activity level.
Your details
Daily calories by activity level
| Activity | Calories / day |
|---|
The three BMR formulas
Mifflin-St Jeor (women) = 10W + 6.25H − 5A − 161
Harris-Benedict (men) = 13.397W + 4.799H − 5.677A + 88.362
Harris-Benedict (women) = 9.247W + 3.098H − 4.330A + 447.593
Katch-McArdle = 370 + 21.6 × lean body mass (kg)
W = weight in kg, H = height in cm, A = age in years
Mifflin-St Jeor is the default choice for most people because it tracks measured resting energy expenditure more closely than the older equations. The revised Harris-Benedict equation is still widely quoted and useful for comparison. Katch-McArdle works from lean mass instead of total weight, so it is the most accurate option if you know your body fat percentage — especially for very lean or very muscular people.
Why it matters
Your BMR usually accounts for the largest slice of everything you burn in a day — commonly around 60 to 70 percent. Multiplying it by an activity factor gives your total daily energy expenditure, and every cutting or bulking target starts from there. Muscle tissue is metabolically active, so resistance training and adequate protein help keep this number from dropping while you diet.
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