Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. See TDEE for each activity level. Metric and imperial.
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Basal Metabolic Rate (BMR) is the calories your body burns at complete rest for vital functions. BMR accounts for 60-70% of total daily calorie expenditure. Knowing your BMR helps set accurate calorie targets for weight loss, gain, or maintenance.
The Mifflin-St Jeor equation (1990) is recommended by the American Dietetic Association — it is within 10% of measured resting metabolic rate for 82% of individuals. Harris-Benedict tends to overestimate by about 5%. Katch-McArdle is most accurate if you know your lean body mass.
Multiply BMR by activity multiplier: Sedentary = BMR × 1.2, Lightly active = BMR × 1.375, Moderately active = BMR × 1.55, Very active = BMR × 1.725.
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Mifflin-St Jeor BMR
1,618
calories / day at rest
Mifflin-St Jeor
1,618
Harris-Benedict
1,672
Katch-McArdle (body-fat based)
1,580
TDEE by Activity Level
1.2×
1,941
1.375×
2,224
1.55×
2,507
1.725×
2,790
1.9×
3,073
All calculations are estimates. Consult a registered dietitian for personalised nutrition advice.