Basal Metabolic Rate (BMR) Calculator
Find out how many calories your body burns at rest - the baseline from which all calorie and weight management goals are calculated.
Educational estimator only - not medical advice.
Enter your weight, height, age, and sex above to calculate your BMR.
This calculator uses the Mifflin-St Jeor equation (1990), which is the most widely validated formula for estimating BMR in contemporary clinical and research settings:
BMR vs. Harris-Benedict: The older Harris-Benedict equation (1919, revised 1984) tends to overestimate BMR by ~5% in most populations. Mifflin-St Jeor is now preferred in clinical nutrition guidelines. Both values are shown above for comparison.
What BMR means for diabetes: Your BMR is the minimum number of calories needed to keep vital functions running - breathing, circulation, cell repair. Understanding it helps you set realistic calorie targets for weight management, which directly impacts insulin sensitivity and blood glucose control.
BMR accounts for roughly 60-75% of total daily energy expenditure for most people. To calculate your full daily calorie needs, use the Daily Calorie Requirement Calculator which factors in your activity level.
Learn how to build a sustainable daily routine around your metabolism - including how to time meals, manage energy levels, and use physical activity to improve insulin sensitivity. FOD Starter Chapter 13 covers the daily foundations.
FOD Starter: Ch 13 - Building Your Daily RoutineThis calculator is for educational and informational purposes only. BMR formulas are statistical estimates based on population averages. Individual results may vary based on body composition, health conditions, medications, and metabolic adaptations. Consult your healthcare provider or a registered dietitian before making dietary changes.