BMR Calculator

Eating exactly at your BMR is generally not recommended for most people. Your BMR represents only the calories your body needs at complete rest, so eating at that level would create an extreme deficit that ignores the energy you burn through daily movement and exercise. A safer approach is to calculate your Total Daily Energy Expenditure (TDEE) and create a moderate deficit of 300-500 calories below that figure.

If your BMR is 1,400 calories, you should first multiply it by your activity level to find your TDEE — for example, a lightly active person would have a TDEE of roughly 1,925 calories. To lose about one pound per week, subtract 500 calories from your TDEE, targeting approximately 1,425 calories per day. Going below your BMR of 1,400 is not advised as it can slow metabolism and lead to muscle loss.

A healthy BMR varies widely based on age, sex, height, and body composition. As a general reference, women typically have a BMR between 1,400 and 1,800 calories per day, while men typically range from 1,600 to 2,200 calories per day. Higher muscle mass raises BMR, while aging and lower body weight tend to reduce it.

The Mifflin-St Jeor equation is widely considered the most accurate BMR formula for the general population, outperforming the older Harris-Benedict equation in studies. It uses your weight in kilograms, height in centimeters, and age to estimate resting calorie needs. For highly athletic individuals or those with unusual body compositions, the Katch-McArdle formula using lean body mass can be even more precise.

BMR, or Basal Metabolic Rate, is the number of calories your body needs to sustain essential functions — breathing, circulation, cell repair, and temperature regulation — while completely at rest. It typically accounts for 60 to 70 percent of your total daily calorie expenditure. Understanding your BMR is the foundation for setting accurate calorie targets whether your goal is weight loss, maintenance, or muscle gain.

BMR is your resting calorie burn with no activity factored in, while TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity multiplier that reflects your lifestyle — sedentary, lightly active, moderately active, or very active. TDEE is the number you should use when planning your daily calorie intake for any fitness goal. For most people, TDEE is 20 to 60 percent higher than their BMR.

Start by calculating your TDEE by multiplying your BMR by the appropriate activity factor (1.2 for sedentary, up to 1.9 for very active). Subtract 500 calories from your TDEE to create a deficit that supports roughly one pound of fat loss per week. Avoid deficits larger than 1,000 calories per day, as going too low can cause muscle loss and metabolic adaptation.