BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and estimated daily calorie needs at different activity levels using the Mifflin-St Jeor equation. Free, instant, no signup.

Formula: BMR (male) = 10×kg + 6.25×cm − 5×age + 5 | (female) = 10×kg + 6.25×cm − 5×age − 161

How to use the BMR Calculator

  1. Enter your values. Fill in the fields with your numbers.
  2. Calculate. Press Calculate to run the bmr calculator.
  3. Use the result. Copy the result or try a related tool next.

Why use our BMR Calculator

Instant results. Enter your figures and the bmr calculator returns an answer in seconds.
Free & private. Runs in your browser — no signup, and nothing is sent to a server.
Accurate. Uses standard formulas so you can rely on the numbers.

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About the BMR Calculator

The BMR Calculator estimates your Basal Metabolic Rate, the number of calories your body burns in a 24-hour period doing nothing but staying alive: breathing, circulating blood, maintaining body temperature, repairing cells, and keeping your organs running. It represents the energy you would still spend lying perfectly still in bed all day. Knowing this baseline is the first step toward any sensible calorie target, because every other figure, from weight-loss deficits to maintenance eating, is built on top of it. Enter your sex, age, height, and weight, and the tool returns a personalized resting calorie number in seconds.

Use this calculator when you are planning a diet, recomposition, or fitness program and need a credible starting point instead of a guess. It is genuinely useful for setting a calorie floor: most people should never eat below their BMR for long, because that means consuming only enough to survive while motionless, which is unsustainable and can stall progress. Coaches, dietitians-in-training, and anyone counting calories use BMR to anchor portion sizes, while athletes use it to confirm they are fueling enough. It is also a quick reality check when an app's suggested intake seems suspiciously low or high.

Under the hood the tool uses the Mifflin-St Jeor equation, published in 1990 and recommended by the Academy of Nutrition and Dietetics as the default for healthy adults. For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women the final constant is -161 instead of +5, reflecting average differences in body composition. The 166-point spread between the two formulas comes from men typically carrying more lean mass. To get your full daily burn (TDEE), multiply BMR by an activity factor from 1.2 (sedentary) up to 1.9 (extremely active).

This calculator runs entirely in your browser, so the numbers you type, your weight, age, and height, never leave your device or get stored on a server. On accuracy: Mifflin-St Jeor carries an average margin of error around 5 percent for typical adults, better than the older Harris-Benedict formula, but it estimates from population averages and does not measure your actual metabolism. Because it ignores body-fat percentage, results are less precise for very muscular, very lean, or obese individuals. Treat the output as a well-grounded estimate to adjust against real-world results, not a clinical measurement.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR is the calories your body burns at complete rest just to stay alive. TDEE (Total Daily Energy Expenditure) is your full daily burn including movement, exercise, and digestion. You get TDEE by multiplying your BMR by an activity factor, typically between 1.2 and 1.9.

Which formula does this BMR Calculator use?

It uses the Mifflin-St Jeor equation, published in 1990 and recommended by the Academy of Nutrition and Dietetics as the default for healthy adults. It is generally more accurate for modern populations than the older Harris-Benedict equation.

Should I eat at my BMR to lose weight?

Almost never. Your BMR is the amount you would burn lying in bed all day, so eating at that level usually creates an extreme, unsustainable deficit once normal activity is added. For fat loss, calculate your TDEE first, then subtract a moderate deficit (often 300-500 calories) from that larger number.

How accurate is the BMR result?

The Mifflin-St Jeor equation has an average error of about 5 percent for typical adults. Because it relies on age, sex, height, and weight rather than measured body composition, it is less accurate for very muscular, very lean, or obese individuals. Use it as a starting estimate and adjust based on your real results.

Can I increase my BMR?

Yes, mainly by building lean muscle, since muscle tissue burns more energy at rest than fat. Each pound of added muscle raises BMR by roughly 6-10 calories per day, so regular strength training can help offset the natural metabolic decline that comes with age.

From our blog

How to Convert Years Into Generations (and Why 25 Years Is Usually Wrong)

By the Super Simple Digital Tools Team · Updated June 2026

Family history is full of gaps where you have a date but not the names in between. A relative was born in 1812, you were born in 1985, and somewhere in that 173-year stretch sits a chain of parents and children you have not yet traced. Converting that gap into a generation estimate turns a vague span of time into a concrete target, telling you roughly how many parent-child links to hunt for in the records.

The arithmetic is simple: take the gap in years and divide by how long one generation lasts. The catch is that second number. For decades genealogists defaulted to 25 years per generation, but analyses of large pedigrees and genetic data have pushed that figure upward. A widely cited finding gives about 33 years for paternal lines and 29 for maternal lines, with roughly 30 years as a sensible all-purpose average. Swapping 25 for 30 can change a long lineage estimate by a full generation or more.

Run the numbers both ways to sanity-check yourself. That 173-year gap divided by 25 suggests about seven generations; divided by 30 it suggests closer to six. Neither is gospel, so think in ranges rather than exact counts. The point is not a precise answer but a search window: you now know to look for roughly six or seven parent-child steps and can begin matching candidates in census, birth, and parish records.

There is a second kind of generation math worth knowing. Going backward, your direct ancestors double each step: two parents, four grandparents, eight great-grandparents, and so on as 2 to the power of n. Ten generations back implies over a thousand people in that single layer and 2,046 across all ten combined. In reality the count is smaller because the same ancestors appear on multiple branches, a phenomenon called pedigree collapse, but the doubling pattern still shows how quickly a tree widens.

Use the estimate as a compass, not a destination. Once it points you to a likely number of generations and a rough era, switch to evidence: locate each individual, confirm the parent-child link with a document, and adjust your generation length if your family consistently had children young or late. The calculator gets you to the right neighborhood quickly, but only records can put a name on each doorstep.

  • Start with 30 years per generation for a balanced estimate, then try 33 for father-to-son lines and 29 for mother-to-daughter lines to bracket the likely answer.
  • If you already know a few birth years in the line, average the real gaps between them and use that custom figure instead of a generic number.
  • Always express the result as a range, such as five to six generations, so you do not lock onto a single count that the records may contradict.
  • For backward ancestor counts, remember the 2 to the power of n doubling but expect fewer unique people in older generations because the same ancestors repeat across branches.

Read the full guide →

Tool by the Super Simple Digital Tools Team. Reviewed by our editorial team. Free to use, no signup required.

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