How to Calculate BMR (Basal Metabolic Rate): Formula Guide

BMR (Basal Metabolic Rate) is the energy your body uses at complete rest — sleeping or sitting still — to keep basic functions running.

BMR Formula (Mifflin-St Jeor)

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5

Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Example

A man, 70 kg, 170 cm, 30 years old:

• BMR = (10 × 70) + (6.25 × 170) − (5 × 30) + 5
• BMR = 700 + 1062.5 − 150 + 5 = 1,617.5 kcal/day

Total Daily Energy Expenditure (TDEE)

TDEE = BMR × activity factor:

Activity Level	Factor
Sedentary (desk job)	1.2
Light exercise 1-3 days/week	1.375
Moderate 3-5 days/week	1.55
Very active 6-7 days/week	1.725

Where It Applies

• Weight loss planning (eat below TDEE)
• Muscle gain (eat above TDEE)
• Daily nutrition planning

Try the BMR calculator to know your BMR instantly.