What is basal metabolic rate (BMR)?

Basal metabolic rate (BMR) is the number of calories your body burns at complete rest to power your brain, liver, kidneys, heart, and every cell process. It is your metabolism's baseline and accounts for 60 to 75% of total daily energy expenditure. Resting metabolic rate (RMR) is the near-identical real-world version measured under less strict conditions. The true gold standard for measuring BMR is indirect calorimetry, which gauges the oxygen you use and the carbon dioxide you produce.

How do I calculate my BMR by hand using Mifflin-St Jeor?

The Mifflin-St Jeor formula uses metric units. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. To convert, divide pounds by 2.205 for kg and multiply inches by 2.54 for cm. The older Harris-Benedict equation and the body-composition-based Katch-McArdle formula are the two main alternatives. This calculator runs all three for you.

What is a good BMR for my age?

There is no single good BMR, only a typical range for your demographic. A 30-year-old man at 175 lb and 5'10" averages about 1,760 calories per day. The average BMR for a 30-year-old female at 145 lb and 5'5" is about 1,380 calories per day. Compare your number to the reference table on this page for your age and gender. Within 10% of your typical band is normal. If you are over 20% below typical, factors like crash dieting, hypothyroidism, very low lean mass, or chronic under-eating can suppress BMR, and a clinician can order a thyroid panel or indirect calorimetry to confirm.

Does BMR include exercise, and how is it different from TDEE?

No, BMR does not include exercise. BMR (Basal Metabolic Rate) is only the calories your body burns at complete rest to power organs, cells, and basic functions. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor (1.2 sedentary to 1.9 extremely active), and it captures exercise plus all the movement in your day. TDEE, not BMR, is what you eat to maintain weight.

Why is BMR higher in men, and how does muscle affect it?

Men carry more lean body mass and skeletal muscle than women at the same body weight (typically 15 to 20% more), and testosterone adds a small direct bump in metabolic rate, so a 170 lb man's BMR runs about 200 to 350 calories higher than a 170 lb woman's at the same age and height. Muscle is metabolically active tissue: each pound of muscle burns about 6 calories per day at rest versus about 2 calories per day for fat, so adding 5 lb of muscle through strength training raises BMR by roughly 30 calories per day. The bigger payoff from strength training is its impact on daily activity calories and meal-related thermogenesis, not the direct muscle calorie burn.

Does BMR decrease with age?

Yes, by about 1 to 2% per decade after age 30. The drop is mostly driven by lost muscle mass (sarcopenia), not aging cells themselves. People who keep training and protein intake high through their 40s, 50s, and 60s can hold BMR almost flat. Pontzer et al. 2021 (Science) showed BMR is remarkably stable from 20 to 60 once you adjust for body composition.

How accurate is BMR calculation?

Mifflin-St Jeor is accurate within plus or minus 10% for about 82% of healthy adults (Frankenfield 2005, J Am Diet Assoc). For athletes, very lean, or very obese people, use Katch-McArdle for better accuracy. The gold standard is indirect calorimetry in a metabolic lab, but it costs 100 to 300 dollars and is rarely needed. Treat the calculator number as a calibrated starting point.

How can I increase my BMR, and does crash dieting lower it?

You can raise BMR modestly: build muscle (every pound of new muscle adds about 6 calories per day at rest), eat enough protein (the thermic effect of food is highest for protein at 20 to 30% of its calories), sleep 7 to 9 hours (sleep loss can lower BMR about 5%), and stay hydrated. Realistic gains over a year are 50 to 200 calories per day. Crash dieting does the opposite: very low calorie diets (under 1,000 to 1,200 calories per day for women, under 1,500 for men) trigger adaptive thermogenesis, downregulating thyroid hormones and protecting fat stores. Tremblay 1997 documented 10 to 25% drops in BMR after 6 to 12 weeks of severe restriction, and some of that persists for years after weight regain (Fothergill 2016, Biggest Loser study).

What is the difference between BMR and RMR?

RMR (Resting Metabolic Rate) is about 10% higher than BMR because it allows minor movement and food digestion. BMR is measured after a 12-hour fast in a thermoneutral environment after a night of rest in the lab. RMR is measured under less strict conditions. The two are often used interchangeably in clinical and consumer settings. The formulas on this page technically predict RMR, but the difference is small.

What is my BMR if I'm pregnant?

Pregnancy raises BMR by 15 to 25% in the second and third trimesters as the body grows the baby and increases blood volume. The Institute of Medicine recommends adding about 340 calories in the second trimester and 450 calories in the third trimester on top of your pre-pregnancy maintenance. Standard BMR formulas do not account for pregnancy. Talk to your OB-GYN about target intake during pregnancy.

Why is BMR important for weight loss?

BMR is the floor of your daily energy needs. Eating below your BMR for extended periods can suppress metabolism, harm hormonal health, and cost lean mass. Most weight-loss diets target 75 to 90% of TDEE (which is BMR times activity), keeping intake at or above BMR. The TDEE Calculator builds your daily target from your BMR plus activity multiplier.

Partly. Twin studies estimate 40 to 50% of BMR variance is genetic at the same age, height, weight, and body composition. The rest is body composition (which you can change), hormones, gut microbiome, and prior dieting history. Your genes set a range, but training and diet decide where you sit in that range.

How often should I recalculate BMR?

Recalculate every 10 to 15 lb of weight change or every 6 months, whichever comes first. BMR also drops about 1 to 2% per decade after 30, so a yearly recheck on your birthday catches that drift. Save snapshots in the History panel on this page to spot trends over time.

Free metabolism tool

How many calories do you burn at rest?

Your basal metabolic rate (BMR) is the calories your body burns at complete rest just to stay alive, usually around 1,400 to 1,800 a day for adults. It does not include exercise or daily movement, that is your TDEE. We calculate it three ways, Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle, so you can compare and send your result straight to the TDEE Calculator.

Calculate my BMR

Mifflin-St Jeor, validated 19903 formulas, side by sideDemographic comparison

Live previewSample

BMR at rest

1,379

cal/day

Female, age 30, 145 lb, 5'5"

Within typical range

Mifflin-St Jeordefault1,379

Harris-Benedict19841,437

Katch-McArdle25% body fat1,435

Spread across formulas

58 cal

Typical 30 to 150 cal variance

Resting metabolism

Gender primary input

Use Average if you are non-binary or want a gender-neutral estimate.

Units

Age

BMR drops about 1 to 2% per decade after 30.

Weight (lbs)

Height

BMR formula

Three scientific equations. We compare all 3 in the result panel.

Tip: Mifflin-St Jeor is the default because Frankenfield 2005 (a systematic review of 4 BMR formulas vs indirect calorimetry) found it the most accurate for 82% of healthy adults. To calculate BMR by hand, plug your metric weight, height, and age into the same Mifflin-St Jeor equation this tool runs for you.

History stays in this browser only. Up to 8 entries.

BMR at restWithin typical range

Basal Metabolic Rate

1,737

cal/day

via Mifflin-St Jeor

Calories your body burns at complete rest. No movement, no digestion, no exercise.

Typical for male, age 30

1,760 cal

Within 1% of the typical male BMR for age 30.

All 3 formulas

Spread 67 cal

Mifflin-St Jeor1990selected
1,737
Harris-Benedict1984
1,804
Katch-McArdle1981
Enter body fat %

Recommended for you: Mifflin-St Jeor: validated as the most accurate for general adults (Frankenfield 2005). Default recommendation.

What this means in food

Your 1,737 cal BMR equals:

10.5 chicken breasts100 g servings, skinless, cooked
16.5 sweet potatoesmedium, baked, plain
12.0 scoops of ice creamvanilla, half-cup servings
3.2 Big Macs540 cal each (McDonald's)
6.4 Starbucks lattesgrande, 2% milk

Without exercise

A sedentary day (BMR x 1.2) is roughly 2,084 cal. That is your maintenance with desk work and no formal exercise.

BMR alone is not your maintenance number. Use the Add activity step below to get a real TDEE.

Next step

Add activity, get TDEE

Multiply BMR by an activity factor to get your full daily calorie target.

Calculate TDEE (maintenance)For weight loss (calorie deficit)

Pair with

Macro split for your BMR

Once you have a daily calorie target, split it into protein, carbs, and fats.

Open macro calculator

Formula breakdown

Side-by-side, the math behind each number.

The three equations agree within 67 to 150 calories for most people. Pick the one that fits your profile.

Saved locally

BMR snapshots

Up to 8 entries stored in this browser only. Track BMR drift as you build muscle, age, or recover from dieting.

Save your first BMR snapshot to see it here

Enter body data above and click Save this BMR.

Method

Three steps to your resting calories.

Pick gender, enter body data, pick a formula. The calculator runs all 3 in the background and shows the spread.

Step

Pick gender and units

Gender drives the biggest single change in BMR math (around 200 to 350 cal between men and women at the same weight). Imperial uses lb and ft/in. Metric uses kg and cm. Switching units converts your existing values.

gender + unit system selected

Step

Enter body data

Type age, height, and weight. The calculator updates in real time as you type. No need to press a calculate button. Body fat percentage is optional and only used by Katch-McArdle.

age + height + weight (+ body fat %)

Step

Read your BMR and TDEE

Big number is your selected formula. Side panel shows all 3 so you can see the spread. Click Add activity to ship your BMR to the TDEE Calculator for daily calorie targets including exercise.

BMR x activity = TDEE

Back to calculator

The basics

What is BMR, exactly?

Basal Metabolic Rate is the calories your body needs to stay alive at complete rest. It powers your brain, liver, kidneys, heart, and every cell process. It accounts for 60 to 75% of your total daily calorie burn.

Definition

Calories burned at complete rest

BMR is what you would burn lying flat in a thermoneutral room after 12 hours without food, in a fasted state. No movement, no digestion, no thinking hard. So BMR does not include exercise: the calories you torch on a run or in the gym sit on top of it inside your TDEE. About 60 to 75% of total daily calories for sedentary adults. Higher portion for the elderly. Lower portion for very active people.

Components

Where the calories go

Roughly 70% of BMR powers organs that work nonstop. Brain alone burns 20% (about 350 cal/day). Liver burns 21%. Heart 9%. Kidneys 8%. Skeletal muscle at rest burns 22% in average adults. Bone, skin, gut, and other tissues make up the rest.

Why it varies

Five things change your BMR

Body composition (more muscle = more BMR). Age (this age-related metabolic decline drops BMR about 1 to 2% per decade after 30). Sex hormones (testosterone raises it, estrogen lowers it slightly). Thyroid hormone (T3, T4 are the main regulators). Genetics (40 to 50% of variance, twin studies).

BMR vs RMR

Small but real difference

BMR is measured in a lab after 12 hours fasted, in a thermoneutral room, after a night of rest. RMR (Resting Metabolic Rate) is measured under less strict conditions and runs about 10% higher than BMR. Most calculators (including this one) technically predict RMR. The terms are used interchangeably in consumer health.

Accuracy check

How accurate are these formulas?

The short answer: within plus or minus 10% for most people. The honest answer is more nuanced.

Gold standard

Indirect calorimetry

The most accurate way to measure BMR is indirect calorimetry: you breathe into a metabolic cart that measures oxygen consumption and carbon dioxide production over 20 to 30 minutes. This gives a real measurement within 2 to 3% accuracy. It costs 100 to 300 dollars and is available at some sports performance centers and medical clinics.

For most people, this is overkill. Mifflin-St Jeor lands within 10% of the lab measurement for 82% of healthy adults (Frankenfield 2005). The calculator number is good enough as a starting point for diet planning.

When formulas miss

Edge cases

01Athletes and very lean. Standard formulas underestimate BMR because they assume average body composition. Use Katch-McArdle if you know your body fat percentage.
02Very obese (BMI 40+). Mifflin-St Jeor and Harris-Benedict can overestimate BMR by 5 to 10%. Use a body composition measurement and Katch-McArdle.
03Post crash dieting. Adaptive thermogenesis can lower BMR 10 to 25% below predicted (Fothergill 2016). Eat at maintenance for 6 to 12 weeks to recover before using the calculator.
04Thyroid issues. Hyperthyroidism raises BMR 30 to 50%. Hypothyroidism lowers it 10 to 30%. Confirm thyroid status with a clinician if your BMR seems persistently off.
05Pregnant or breastfeeding. BMR rises 15 to 25% in trimesters 2 and 3. Standard formulas do not adjust. Talk to your OB-GYN.

BMR for women

Women's BMR, explained.

Women's BMR averages 5 to 10% lower than men's at the same weight and height, driven mostly by body composition and sex hormones. Here is what changes through life stages.

Typical 1,200 to 1,500 cal/day

20s

Twenties: peak BMR

Typical range 1,400 to 1,550 cal/day for a 140 lb, 5'5" woman. Lean mass is near peak. This is the highest BMR most women will see. Pair with strength training to lock in muscle for the decades ahead.

30s

Thirties: slow drift

Typical 1,380 to 1,500 cal/day. The 1 to 2% per decade BMR drop starts after 30 due to muscle loss (sarcopenia) and hormone shifts. Pregnancy can temporarily raise BMR 15 to 25%. Post-partum BMR often takes 6 to 12 months to return to baseline.

40s

Forties: perimenopause begins

Typical 1,350 to 1,450 cal/day. Estrogen starts fluctuating in late 40s, which can accelerate muscle loss and fat gain. Strength training 2 to 3 times per week becomes the single biggest lever to hold BMR steady.

50s

Fifties: menopause and BMR

Typical 1,300 to 1,400 cal/day. Menopause itself drops BMR 100 to 200 cal/day over 2 to 5 years through estrogen decline, sleep disruption, and accelerated muscle loss. Resistance training, adequate protein (1.2 to 1.6 g/kg), and 7 to 9 hours of sleep are the highest-leverage interventions.

60+

Sixties and beyond

Typical 1,250 to 1,350 cal/day. Pontzer 2021 (Science) showed BMR drops about 0.7% per year after 60, faster than the 1 to 2% per decade earlier. Higher protein intake (1.2 to 1.4 g/kg) and continued strength work help preserve lean mass and BMR.

Menstrual cycle and BMR

BMR rises about 2 to 5% in the luteal phase (days 14 to 28) due to progesterone. That is roughly 30 to 75 cal/day for the typical adult. The variance is small enough that most calculators do not account for it, but it explains why women sometimes feel hungrier in the second half of their cycle.

BMR for men

Men's BMR, explained.

Men's BMR is 200 to 350 cal/day higher than women's at the same weight, mostly driven by greater muscle mass (15 to 20% more) and testosterone. The age-related drop matters more than most men realize.

Typical 1,500 to 1,900 cal/day

20s

Twenties: peak BMR and testosterone

Typical 1,750 to 1,900 cal/day for a 170 lb, 5'10" man. Testosterone peaks at 18 to 25. Lean mass is near peak. This is the highest BMR most men will see. A college lifter at 180 lb and 12% body fat can easily run a BMR over 1,900.

30s

Thirties: testosterone starts to drift

Typical 1,700 to 1,850 cal/day. Testosterone drops about 1 to 2% per year after 30. Combined with muscle loss, BMR drops 1 to 2% per decade. This is when most men first notice weight gain at their old eating habits.

40s

Forties: visceral fat trade-off

Typical 1,650 to 1,800 cal/day. Visceral fat tends to creep up while muscle creeps down, even at stable scale weight. Body composition shift drops BMR more than the scale suggests. DEXA-confirmed visceral fat tracking and resistance training matter most.

50s

Fifties: andropause and sleep

Typical 1,600 to 1,750 cal/day. Testosterone is now 25 to 35% lower than peak. Sleep apnea risk rises sharply (50% of men over 50 have undiagnosed mild apnea). Poor sleep lowers BMR 5% on its own. Get a sleep study if you snore.

60+

Sixties and beyond

Typical 1,450 to 1,650 cal/day. After 60, BMR drops about 0.7% per year (Pontzer 2021). Frail older men can drop below 1,300 cal/day. Resistance training 2 to 3 times per week, 1.2 g/kg protein, and adequate vitamin D help preserve BMR.

Why men lose BMR with age

The drop is mostly muscle, not metabolism. A typical sedentary man loses 3 to 5 lb of muscle per decade after 30. Each pound of muscle is worth about 6 cal/day at rest. That accounts for roughly 20 to 30 cal of BMR loss per decade from muscle alone. The rest comes from hormonal shifts and the small per-cell metabolic slowdown.

Reference table

Average BMR by age and gender.

Typical BMR values for representative US adults, calculated via Mifflin-St Jeor. Average heights and weights from CDC NHANES data. If you are wondering what a good BMR for your age is, find your row and compare: the average BMR for a female in her thirties runs near 1,380 cal/day, while a man the same age sits around 1,760. Use the table to spot-check your number against your demographic.

Age	Gender	Weight	Height	BMR (cal/day)
20	male	170 lb	5'10"	1,787
20	female	140 lb	5'5"	1,406
25	male	170 lb	5'10"	1,762
25	female	140 lb	5'5"	1,381
30	male	175 lb	5'10"	1,760
30	female	145 lb	5'5"	1,379
40	male	180 lb	5'10"	1,733
40	female	145 lb	5'5"	1,329
50	male	180 lb	5'10"	1,683
50	female	150 lb	5'5"	1,301
60	male	175 lb	5'10"	1,610
60	female	150 lb	5'5"	1,251
70	male	170 lb	5'9"	1,521
70	female	148 lb	5'4"	1,176

Calculated via Mifflin-St Jeor at typical CDC NHANES weights for each age band. Your number may sit higher or lower depending on your body composition, fitness, and genetics. Within 10% of the table value is normal.

Action plan

How to raise your BMR.

Realistic BMR gains over 6 to 12 months are 50 to 200 cal/day. Here are the highest-leverage interventions, ranked.

Build muscle

+5 to 30 cal/day per 5 lb muscle gained

Each pound of muscle burns about 6 cal/day at rest. Strength training 2 to 3 times per week for a year typically adds 5 to 10 lb of muscle in beginners. The bigger BMR win comes from the daily activity calories around training, not the muscle itself.

Eat enough protein

+50 to 100 cal/day from TEF

The thermic effect of food for protein is 20 to 30% of its calories, vs 5 to 10% for carbs and 0 to 3% for fat. Eating 150 g of protein (instead of 80 g) burns an extra 50 to 100 cal/day just in digestion. Aim for 1.2 to 1.6 g protein per kg body weight.

Sleep 7 to 9 hours

Protects BMR by 5 to 10%

Sleep loss (under 6 hours per night for 2 weeks) lowers BMR about 5%, drops insulin sensitivity, and raises hunger hormones. Spaeth 2013 showed shifted thermogenesis and metabolic slowdown in chronic short sleepers.

Strength train 2 to 3x weekly

Indirect BMR support

Resistance training preserves existing muscle, which is the single biggest predictor of BMR after total body weight. Even older adults (60+) can add muscle and BMR with a structured program.

Stay hydrated

+30 to 50 cal/day, marginal

Mild dehydration (2 to 3% body water deficit) can lower BMR up to 3%. The reverse effect is small but real: chronic dehydration drags BMR down. Reach your daily water target (use our Water Intake Calculator).

Don't crash diet

Prevents 10 to 25% BMR drop

Very low calorie diets (under 1,000 to 1,200 cal/day for women, under 1,500 for men) trigger adaptive thermogenesis. Tremblay 1997 documented BMR drops up to 25% after 6 to 12 weeks of severe restriction. Some of this drop persists for years.

Caffeine (modest, temporary)

+50 to 150 cal/day acute

Caffeine raises metabolic rate 3 to 11% for 3 to 4 hours after a 100 to 400 mg dose. The effect blunts with regular use. Acheson 1980 showed habitual users get smaller boosts than naive users. Net BMR contribution is small.

Cold exposure (small)

+50 to 100 cal/day debatable

Brown fat activation in cold can raise metabolic rate. The effect in adults is modest (less than 100 cal/day) and inconsistent in research. Not a reliable BMR strategy. Ignore unless you genuinely enjoy cold plunges.

Myth: skipping breakfast

No reliable BMR effect

Meta-analyses (Levitsky 2018, Sievert 2019) show no significant BMR difference between breakfast eaters and skippers. The breakfast-boosts-metabolism claim is debunked. Eat breakfast if you want to, skip it if you do not. BMR does not care.

Support

Frequently asked questions.

Plain-English answers about BMR, RMR, gender differences, age-related changes, and metabolic health.

Still have a question?

Tell us what we missed and we will add it here.

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Sources & reading

Where the numbers come from.

Methodology

Data sources

Three peer-reviewed BMR equations, validated independently. Reference table calculated via Mifflin-St Jeor at CDC NHANES average heights and weights for each age band.

01
Mifflin et al., Am J Clin Nutr (1990)
A new predictive equation for resting energy expenditure in healthy individuals
02
Roza & Shizgal, Am J Clin Nutr (1984)
The Harris-Benedict equation reevaluated: resting energy requirements and body cell mass
03
Katch & McArdle (1981)
Nutrition, Weight Control, and Exercise. The Katch-McArdle lean body mass equation.
04
Frankenfield et al., J Am Diet Assoc (2005)
Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults
05
Compher et al., J Am Diet Assoc (2006)
Best practice methods to apply to measurement of resting metabolic rate in adults
06
Pontzer et al., Science (2021)
Daily energy expenditure through the human life course (large multi-cohort study)

Related guides

Hands-on guides on BMR, TDEE, macros, and the science of cutting and bulking.

Editorial

Built by Hunzala Ashfaq, Founder

Updated May 18, 2026Cross-checked against Mifflin 1990, Frankenfield 2005, Pontzer 2021, and peer-reviewed metabolism research

Data Sources

BMR estimates use the Mifflin-St Jeor (1990), revised Harris-Benedict (Roza-Shizgal 1984), and Katch-McArdle equations. Demographic comparison rows in the reference table are recomputed directly from Mifflin-St Jeor at the listed weight, height, age, and gender. Results are educational, not medical advice.

Mifflin MD et al., 1990 (Am J Clin Nutr) — Original Mifflin-St Jeor equation for resting energy expenditure in adults.
Frankenfield D et al., 2005 (J Am Diet Assoc) — Validation review concluding Mifflin-St Jeor is the most accurate predictive equation for the general adult population.
Roza AM, Shizgal HM, 1984 (Am J Clin Nutr) — Revised Harris-Benedict equation with updated coefficients.
Katch FI, McArdle WD (Sports Nutrition) — Katch-McArdle formula based on lean body mass for trained athletes who know body fat percentage.
Pontzer H et al., 2021 (Science) — Longitudinal data on age-related metabolic rate changes used in our 60+ adjustment.

Related Guides

Built and maintained by Hunzala Ashfaq, founder of DrinkDigits. Last updated 2026-05-19. Calculations verified against official brand and public nutrition data.

This calculator is educational and for general reference only. It is not medical or dietetic advice. Consult a licensed healthcare provider for personalized nutrition guidance.

Other free tools.

The next step after BMR is TDEE, then macros. After that, level up your hydration, caffeine, fasting, and meal-planning game.

1 / 9

Next step

TDEE Calculator

Total daily energy expenditure. BMR times activity multiplier, with six goal targets from cut to bulk.

Continue with TDEE

How many calories do you burn at rest?

Personal info

BMR formula

All 3 formulas

What this means in food

Without exercise

Add activity, get TDEE

Macro split for your BMR

Side-by-side, the math behind each number.

Mifflin-St Jeor

Harris-Benedict

Katch-McArdle

BMR snapshots

Three steps to your resting calories.

Pick gender and units

Enter body data

Read your BMR and TDEE

What is BMR, exactly?

Calories burned at complete rest

Where the calories go

Five things change your BMR

Small but real difference

How accurate are these formulas?

Indirect calorimetry

Edge cases

Women's BMR, explained.

Twenties: peak BMR

Thirties: slow drift

Forties: perimenopause begins

Fifties: menopause and BMR

Sixties and beyond

Menstrual cycle and BMR

Men's BMR, explained.

Twenties: peak BMR and testosterone

Thirties: testosterone starts to drift

Forties: visceral fat trade-off

Fifties: andropause and sleep

Sixties and beyond

Why men lose BMR with age

Average BMR by age and gender.

How to raise your BMR.

Build muscle

Eat enough protein

Sleep 7 to 9 hours

Strength train 2 to 3x weekly

Stay hydrated

Don't crash diet

Caffeine (modest, temporary)

Cold exposure (small)

Myth: skipping breakfast

Frequently asked questions.

Where the numbers come from.

Data sources

Related guides

Data Sources

Related Guides

Other free tools.

TDEE Calculator