Nutrition calculator
BMR calculator
Estimate the calories your body burns at complete rest — the floor of your daily energy needs. Free, instant, no sign-up.
BMR is the floor — the coach scales it to your activity and builds a target.
What is BMR?
Your basal metabolic rate is the energy your body burns at complete rest just to keep you alive — heart beating, lungs breathing, cells working. It's the floor of your daily calorie needs, before you take a single step.
How this calculator works
We use the Mifflin-St Jeor equation: BMR = 10·kg + 6.25·cm − 5·age + s, where s is +5 for men and −161 for women. It's the modern default — more accurate than the older Harris-Benedict — and uses no activity factor, so it's pure resting burn.
BMR vs TDEE
BMR is resting calories; total daily energy expenditure (TDEE) multiplies it by an activity factor to include movement and training. For a calorie target you'll want TDEE. Want a number that adapts as your weight and training change? That's what the coach is for.