Calculator
BMR Calculator
Find your basal metabolic rate, the calories your body burns at complete rest, plus your daily needs by activity level. No sign-up, instant result.
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Your result
The calories your body burns at complete rest.
Estimates carry a margin of about ±10%. Use as a starting point and adjust based on real-world results over a few weeks.
What is BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest, just to stay alive: breathing, circulation, cell repair and keeping your brain running. It usually accounts for 60 to 70 percent of the calories you burn in a day, making it the foundation of your energy needs.
How this calculator works
We calculate your BMR using the Mifflin-St Jeor equation, one of the most accurate predictive formulas for healthy adults, based on your age, sex, height and weight. We then multiply by an activity factor to estimate your maintenance calories, and show mild loss and gain targets around that. You can read more on our methodology page.
BMR vs TDEE
These two are closely linked. BMR is what you burn at rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, so it adds the calories you burn through movement and exercise. You eat around your TDEE to manage weight, but it is built on your BMR. For the full picture including macros, use our TDEE calculator.
Frequently asked questions
What is BMR?
Your Basal Metabolic Rate is the number of calories your body burns at complete rest, just to keep you alive: breathing, circulation, cell repair and brain function. It typically accounts for 60 to 70 percent of the calories you burn each day.
What is the difference between BMR and TDEE?
BMR is the calories you burn at rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, so it includes movement and exercise. TDEE is the number you eat around to manage weight; BMR is the resting baseline it is built on.
How is BMR calculated?
This calculator uses the Mifflin-St Jeor equation, one of the most accurate predictive formulas for healthy adults. It uses your age, sex, height and weight. Real metabolism varies, so treat the result as an estimate within about plus or minus 10 percent.
Should I eat below my BMR to lose weight?
Generally no. Eating below your BMR for long periods is hard to sustain and can cost muscle. It is better to create a deficit from your TDEE (your BMR plus activity) rather than eating below the resting baseline. Speak to a professional for personalised advice.
Why does BMR matter?
BMR is the foundation of your daily calorie needs. Knowing it helps you understand how many calories you need to maintain, lose or gain weight once activity is factored in. It also explains why larger and more muscular people burn more at rest.
Is this a substitute for medical advice?
No. welanutria provides estimates for general information only and is not medical or dietary advice. Consult a qualified professional before making significant changes.
welanutria provides estimates for general information only and is not medical advice. Consult a qualified professional before making significant changes to your diet or exercise.