FitDose

Basal Metabolic Rate (BMR) Calculator

Calculate your Basal Metabolic Rate using the Mifflin-St Jeor Equation and estimate your daily calorie needs based on activity levels. All calculations are performed locally and your data is never stored or transmitted.

Your data is not stored or sent to the server. All calculations are performed locally in your browser.

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Activity Level Reference

Physical Activity Level (PAL) multipliers used to estimate daily calorie needs based on your activity level.

Activity LevelMultiplierDescription
Sedentary
1.2Little or no exercise
Lightly Active
1.375Exercise 1-3 times/week
Moderately Active
1.465Exercise 4-5 times/week
Very Active
1.55Daily exercise or intense exercise 3-4 times/week
Extremely Active
1.725Intense exercise 6-7 times/week
Extra Active
1.9Very intense exercise daily, or physical job
Mifflin-St Jeor Equation

The most accurate BMR formula for healthy adults, developed by Mifflin et al. in 1990.

For Men:

BMR = (10 × W) + (6.25 × H) - (5 × A) + 5

For Women:

BMR = (10 × W) + (6.25 × H) - (5 × A) - 161

Where:

  • • W = Body weight in kilograms (kg)
  • • H = Body height in centimeters (cm)
  • • A = Age in years

Important Notes:

  • • BMR represents calories burned at complete rest
  • • Actual calorie needs vary based on activity level
  • • Consult healthcare professionals for personalized advice
  • • BMR decreases with age and increases with muscle mass