BMR calculator
This BMR calculator estimates your basal metabolic rate: the calories your body burns at rest, before any activity. It is the starting point for every calorie target, including the one Meal Planner Pro sets in your meal plan.
Calculate your BMR
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Basal metabolic rate
1420 kcal/day
Estimates for healthy adults, not medical advice.
The formula behind the BMR calculator
It uses the Mifflin-St Jeor equation, with weight in kilograms, height in centimetres and age in years:
- Men: (10 × weight) + (6.25 × height) − (5 × age) + 5
- Women: (10 × weight) + (6.25 × height) − (5 × age) − 161
Worked examples
For a 30-year-old woman, 165 cm and 70 kg, lightly active with a mixed job: (10 × 70) + (6.25 × 165) − (5 × 30) − 161 ≈ 1420 kcal a day.
For a 40-year-old man, 178 cm and 85 kg, moderately active with a desk job: (10 × 85) + (6.25 × 178) − (5 × 40) + 5 ≈ 1768 kcal a day.
BMR is not what you burn in a day
Everyday movement, exercise and digesting food all come on top of BMR. To see the total, use the TDEE calculator, which multiplies BMR by your activity level.
From BMR to a full meal plan
Meal Planner Pro starts from your BMR, adds your activity and goal, and plans a week of meals around the result.
Create My Meal PlanPlans from $8.99/week. No free plan or trial. See pricing
Frequently Asked Questions
Basal metabolic rate: the calories your body needs to keep running at complete rest, for breathing, circulation, temperature and cell repair. It is usually the largest part of the calories you burn each day.
Not as a rule. BMR doesn't include any movement, so eating only your BMR is a deeper cut than most people need. Base weight-loss targets on your TDEE instead.
The Mifflin-St Jeor equation subtracts 5 calories for each year of age, reflecting the gradual fall in metabolic rate and muscle mass most adults see over time.