Calculate your Basal Metabolic Rate — the calories your body burns at rest. See daily calorie needs at different activity levels using the Mifflin-St Jeor equation.
Basal Metabolic Rate
1737 calories/day
Daily Calories by Activity Level
Based on your BMR of 1737 cal/day
Your body burns ~72 cal/hour at rest, 24 hours a day
Your body burns 1737 calories/day at rest. That is equivalent to:
🍌
16.5
medium bananas
105 cal each
🥚
22.3
large eggs
78 cal each
🍕
6.1
slices
285 cal each
🍎
18.3
medium apples
95 cal each
🍗
10.5
servings (3oz)
165 cal each
🍚
8.4
cups cooked
206 cal each
🥑
7.2
whole avocados
240 cal each
🥪
4.8
sandwiches
360 cal each
BMR (1737 cal) multiplied by your activity level = TDEE
Sedentary
1.2x2085 cal
Desk job, minimal exercise
Office work, driving, watching TV
Light
1.375x2389 cal
Light exercise 1-3 days/week
Walking, light yoga, casual cycling
Moderate
1.55x2693 cal
Moderate exercise 3-5 days/week
Jogging, swimming, weight training
Active
1.725x2997 cal
Hard exercise 6-7 days/week
Intense gym, sports training, running
Very Active
1.9x3301 cal
Very hard exercise or physical job
Two-a-day training, manual labor, athletes
Your Basal Metabolic Rate is the minimum energy your body needs to function while at rest. Factors that influence BMR include age, sex, weight, height, and body composition. Muscle tissue burns more calories at rest than fat tissue, which is why strength training can increase your BMR over time. This calculator uses the Mifflin-St Jeor equation, which is considered the gold standard for estimating BMR.
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It typically accounts for 60-75% of your total daily calorie expenditure.
BMR measures calories burned at rest, while TDEE (Total Daily Energy Expenditure) includes BMR plus all additional calories burned through daily activities and exercise. TDEE is what you should use when planning your diet, while BMR is the baseline number.
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people, predicting actual measured BMR within 10% for about 82% of people. It tends to be more accurate than the older Harris-Benedict equation. Individual results may vary based on body composition, genetics, and hormonal factors.
TDEE Calculator
Calculate your Total Daily Energy Expenditure. Find out how many calories you burn per day based on your body stats and activity level using the Mifflin-St Jeor equation.
Calorie Deficit Calculator
Calculate your daily calorie needs and optimal deficit for weight loss. Uses the Mifflin-St Jeor equation with your activity level to find your TDEE and target intake.