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Basal Metabolic Rate (BMR) Calculator — Free Online Calculator & Guide

Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Free, instant, and accurate.

✓ Formula verified: January 2026For informational purposes only
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BMR Calculator

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BMR — Mifflin-St Jeor
1,737 kcal/day

Your body burns 1,737 kcal/day (72/hour) at complete rest — before any movement or digestion. The Mifflin-St Jeor equation (the +5 term is the male-specific constant) estimates within ±10% for most people; your two formula estimates agree closely, which increases confidence in the number. Remember BMR is not a calorie target — multiply by your activity factor (TDEE) before planning a diet.

Calories Burned Per Hour at Rest

72.4 kcal/hour

Formula Used (Mifflin-St Jeor)

10 × 77.1kg + 6.25 × 178cm − 5 × 30 + 5 = 1,737

Mifflin-St Jeor BMR

1,737 kcal/day

Harris-Benedict BMR

1,804 kcal/day

Katch-McArdle BMR

1,702 kcal/day

Safe Minimum Calorie Intake (BMR)

▼ Never eat below 1,737 kcal/day

What if your age changes? 27 years → 1,752 kcal/day · 30 years → 1,737 kcal/day · 33 years → 1,722 kcal/day

Scenario Comparison

Conservative (5%)
$16,470.09
$6,470.09 interest
Your scenario (7%)
$20,096.61
$10,096.61 interest
Aggressive (10%)
$27,070.41
$17,070.41 interest
High-risk (14%)
$40,224.71
$30,224.71 interest
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BMR Formula Comparison
Mifflin-St Jeor
1,737
Harris-Benedict
1,804
Katch-McArdle
1,702

What Do the Differences Mean?

  • •Mifflin-St Jeor (1990): Most validated for the general population. Considered the most accurate for non-athletic adults.
  • •Harris-Benedict (revised 1984): Older formula that tends to overestimate by ~5% in most people. More accurate in older populations.
  • •Katch-McArdle (1996): Most accurate for lean athletes because it uses lean body mass. Requires accurate body fat %.

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