How Do I Calculate My BMR? (3 Easy Methods)
Learn three simple ways to calculate your Basal Metabolic Rate, from online calculators to manual formulas.
Method 1: Use Our Free BMR Calculator (Easiest)
The simplest way to calculate your BMR is using our free calculator at the top of this page. Just enter:
Your age (in years)
Your sex (male or female)
Your weight (in pounds or kilograms)
Your height (in feet/inches or centimeters)
Click calculate, and you'll get your BMR instantly. The calculator uses the scientifically-validated Mifflin-St Jeor equation, which is accurate for about 90% of people.
This takes 30 seconds and requires no math from you. It's what we recommend for beginners.
Method 2: Manual Calculation (For Math Lovers)
If you want to calculate BMR by hand, here's the Mifflin-St Jeor formula:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Example: A 30-year-old woman who weighs 150 pounds (68 kg) and is 5'6" (168 cm):
BMR = (10 × 68) + (6.25 × 168) - (5 × 30) - 161
BMR = 680 + 1,050 - 150 - 161
BMR = 1,419 calories per day
Note: To convert pounds to kg, divide by 2.2. To convert feet/inches to cm: (feet × 30.48) + (inches × 2.54).
Method 3: Professional Metabolic Testing
For the most accurate BMR measurement, visit a lab or clinic that offers indirect calorimetry testing.
You breathe into a machine for 10-20 minutes while lying completely still. The machine measures how much oxygen you consume and carbon dioxide you produce, calculating your exact BMR.
This costs $75-150 and is only necessary if you have metabolic disorders or if you're a serious athlete who needs precision.
For 95% of people, the free online calculator is accurate enough.
What To Do After You Calculate BMR
Once you have your BMR, don't stop there! You need to calculate your TDEE (Total Daily Energy Expenditure) by multiplying your BMR by an activity factor:
Sedentary (little/no exercise): BMR × 1.2
Lightly Active (light exercise 1-3 days/week): BMR × 1.375
Moderately Active (moderate exercise 3-5 days/week): BMR × 1.55
Very Active (hard exercise 6-7 days/week): BMR × 1.725
Your TDEE is the number you should use for meal planning, not your raw BMR. Use our Calorie Goal Suggester tool to get personalized daily calorie and macro recommendations.