BMR Calculator
Calculate your Basal Metabolic Rate — the calories you burn just to stay alive at rest.
This tool provides general estimates for informational purposes only and is not a substitute for personalized medical or nutritional advice.
| Age | Male BMR | Female BMR |
|---|---|---|
| 20 | 1,668 cal | 1,502 cal |
| 25 | 1,643 cal | 1,477 cal |
| 30 | 1,618 cal | 1,452 cal |
| 35 | 1,593 cal | 1,427 cal |
| 40 | 1,568 cal | 1,402 cal |
| 45 | 1,543 cal | 1,377 cal |
| 50 | 1,518 cal | 1,352 cal |
| 55 | 1,493 cal | 1,327 cal |
| 60 | 1,468 cal | 1,302 cal |
| 65 | 1,443 cal | 1,277 cal |
Frequently asked questions
What is BMR?
Basal Metabolic Rate is the number of calories your body needs to maintain basic life functions — breathing, circulation, cell production — while completely at rest, not accounting for any activity.
How is BMR calculated here?
We use the Mifflin-St Jeor equation, generally considered one of the more accurate formulas for estimating BMR from age, sex, height, and weight.
How is BMR different from calorie needs?
BMR is just your resting energy use. Your actual daily calorie needs (TDEE) are higher, since they add in calories burned through daily activity and exercise on top of BMR.
Can I lose weight eating at my BMR?
Eating below your BMR for extended periods generally isn't recommended, since it may not provide enough energy for essential body functions. A moderate deficit below your full daily calorie needs (TDEE) is the more commonly recommended approach.
What is a normal BMR for a 30-year-old?
For someone 170cm tall and 70kg, this calculator estimates a BMR of about 1,618 calories/day for men and 1,452 calories/day for women at age 30. See the chart above for other ages.
Does BMR decrease with age?
Yes — this calculator's formula reduces BMR by about 5 calories per year of age, holding height and weight constant, reflecting the gradual decline in resting metabolism as we get older.
Why is BMR lower for women than men at the same height and weight?
The Mifflin-St Jeor equation applies a fixed offset — adding 5 for men and subtracting 161 for women — reflecting average differences in body composition, resulting in roughly 166 fewer calories per day for women at the same height, weight, and age.
About this tool
This calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the calories your body burns just to maintain basic functions at complete rest. It's a useful building block for understanding your overall daily calorie needs.