BMR Calculator
See how many calories you burn at rest, and how many you really need on an average day.
How active are you?
Calories you burn at complete rest
That's roughly 16 rotis' worth (about 100 kcal each), just to keep you alive.
What you burn in a day, by activity
- At your activity level you need about 2,224 calories a day to stay at your current weight.
- To lose weight, eat a little less than that. To gain muscle, a little more, and train.
Turn your number into a plan
A good place to start: Personal Home Training
Moving more raises what you burn every day. Live home sessions fit around a desk job, with no commute.
An estimate for healthy adults, not medical advice. If you're pregnant, under 18 or managing a health condition, check with your doctor.
The science
Basal metabolic rate (BMR) is the energy your body uses at complete rest: breathing, circulation, keeping warm.
We use the Mifflin–St Jeor equation, the one most dietitians rely on today: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women.
Your total daily energy expenditure (TDEE) multiplies BMR by an activity factor, from 1.2 for mostly sitting up to 1.9 for athletes.
Source: Mifflin M.D., St Jeor S.T. et al., American Journal of Clinical Nutrition (1990).
Book a session
Your first rep starts here.
We’ll call to confirm your coach, talk through your goals and send you a private video link.
- Live on video, from anywhere
- Coach matched to your goals
- No long-term contracts
BMR Calculator: common questions
Quick answers about how to read your result.
BMR is what you burn at rest. TDEE adds everything you do in a day, from walking to workouts. TDEE is the number to plan your eating around.