Your Information
BMR Formula
Formula Comparison
Mifflin
1737
Harris
1804
Katch
1702
Cunningham
1857
Daily Calorie Needs (TDEE)
Your BMR multiplied by activity level gives Total Daily Energy Expenditure (TDEE)
Sedentary
×1.2
2,085 cal
Light Activity
×1.375
2,389 cal
Moderate Activity
×1.55
2,693 cal
Very Active
×1.725
2,997 cal
Extra Active
×1.9
3,301 cal
BMR Formulas
Mifflin-St Jeor (1990)
Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: (10 × weight) + (6.25 × height) - (5 × age) - 161
Harris-Benedict (Revised)
Men: 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age)
Women: 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age)
Katch-McArdle
370 + (21.6 × lean body mass in kg)
Cunningham
500 + (22 × lean body mass in kg)
What If My Body Changed?
Explore how changes affect your results
How Your BMR Compares
Compared to the general population (Male)
Your BMR
1737 cal/day
Percentile
48th
There's room for improvement
Distribution
10th
1400
25th
1550
Median
1750
75th
1950
90th
2200
Population Average
1750
Your Ranking
Top 52%
52% are lower
Boost Your Metabolism
Tips to optimize your BMR
Build Lean Muscle Mass
Muscle burns more calories at rest than fat. Each pound of muscle burns about 6 calories per day vs 2 for fat.
Eat Adequate Protein
Protein has a high thermic effect (20-30% of calories burned during digestion) and supports muscle maintenance.
Avoid Extreme Calorie Restriction
Eating too little can slow your metabolism by 20% or more as your body adapts to conserve energy.
Your BMR
BMR
1737 cal/day
Mifflin-St Jeor
Frequently Asked Questions
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It represents about 60-75% of your total daily calorie expenditure and is influenced by age, gender, weight, and body composition.
Which BMR formula is most accurate?
The Mifflin-St Jeor equation is considered most accurate for the general population according to research. The Katch-McArdle and Cunningham formulas are more accurate if you know your body fat percentage, as they account for lean body mass.
What is the difference between BMR and RMR?
BMR (Basal Metabolic Rate) is measured under very strict conditions after 8+ hours of sleep and 12+ hours of fasting. RMR (Resting Metabolic Rate) is measured under less strict conditions and is typically 10-20% higher than BMR. Most calculators estimate RMR.
Why does muscle mass affect BMR?
Muscle tissue is metabolically active and burns more calories at rest than fat tissue. One pound of muscle burns approximately 6-7 calories per day at rest, while fat burns only about 2 calories. This is why strength training can increase your BMR over time.
Does BMR decrease with age?
Yes, BMR typically decreases by 1-2% per decade after age 20, primarily due to loss of muscle mass (sarcopenia) and hormonal changes. Regular exercise and strength training can help slow this decline by maintaining muscle mass.
Should I eat below my BMR to lose weight?
Eating below BMR for extended periods is not recommended as it can slow metabolism, cause muscle loss, and lead to nutritional deficiencies. Instead, create a moderate caloric deficit (300-500 below TDEE) while ensuring adequate protein and nutrients.
How this works
Basal Metabolic Rate is estimated with the Mifflin-St Jeor equation (the current standard recommended by the Academy of Nutrition and Dietetics): Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161.
What this tool can’t do
- The equation assumes typical body composition; very high- or low-muscle individuals will deviate by ±200 kcal/day.
- Doubly-labeled-water studies find the equation off by ±10% at the individual level.
When to consult a professional
Talk to a licensed healthcare provider before using the output of this tool to make a medical decision, especially if you have an underlying condition, are pregnant, or are on medication that affects metabolism or fluid balance.
Sources
- [1]Centers for Disease Control and Prevention (CDC)Official sourcecdc.govAccessed Apr 21, 2026
- [2]National Institutes of Health (NIH)Official sourcenih.govAccessed Apr 21, 2026
Full-stack software engineer specializing in embedded systems, web architecture, and AI/ML. Founder of Practical Web Tools. Built the gesture-controlled drone IP acquired by KD Interactive (Aura Drone, sold on Amazon).