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Precision Basal Metabolic Rate (BMR) Calculator

Discover your daily energy needs using the gold-standard Mifflin-St Jeor equation. Whether you want to lose fat, build muscle, or maintain weight, it starts with knowing your numbers.

How This Calculator Works

We use the Mifflin-St Jeor Equation, widely considered by nutritionists and dietitians to be the most reliable formula for estimating calorie needs. Published in 1990, it has been shown to be more accurate than the older Harris-Benedict equation.

The Formula

The equation calculates your Basal Metabolic Rate (BMR) using these factors:

  • Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  • Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

From BMR to TDEE

Your BMR is just the starting point. To find your Total Daily Energy Expenditure (TDEE)—the actual number of calories you burn—we multiply your BMR by an Activity Factor ranging from 1.2 (Sedentary) to 1.9 (Athlete).

Why does this matter?

Scientific weight management isn't about guessing. By knowing your TDEE, you can scientifically create a calorie deficit to lose fat (usually 300-500 kcal below TDEE) or a surplus to build muscle.