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BMR Calculator

The calories your body burns doing absolutely nothing — the floor of every plan.

Health GoalsTDEEMacrosBMRProteinHydration
ft
in
175 lb
Basal Metabolic Rate
1,750
calories your body burns at complete rest

BMR is survival energy, not lifestyle energy. Your real daily burn (TDEE) is roughly 2,713 with moderate activity.

What this means
Your BMR is 1,750 calories — what you'd burn lying in bed for 24 hours. Never eat below this for sustained periods; it crashes hormones, sleep, and training output.
Common mistake
Dieting at BMR or below is the #1 reason metabolisms stall. Your body responds by lowering NEAT (you fidget less, walk less, feel cold) and the deficit disappears.
Your next step
BMR is the floor. To eat for fat loss, muscle gain, or maintenance, you need your TDEE — the number that includes movement and digestion.

Track this every day — automatically

Phoenix Tracker Pro turns this number into a daily plan, logs your meals from a photo, and shows your weekly streak.

What BMR actually measures

Basal metabolic rate is the energy your body uses to keep you alive at complete rest — heart beating, lungs breathing, brain firing, cells repairing. It accounts for roughly 60–70% of total daily calorie burn for most adults. The bigger your body and the more muscle mass you carry, the higher your BMR; age, sex, and body composition explain most of the variation between people.

BMR vs TDEE — don't confuse them

BMR is what you'd burn in a coma. TDEE — Total Daily Energy Expenditure — is what you actually burn living your life: BMR plus digestion plus walking plus working plus training. TDEE is almost always 1.2× to 1.9× higher than BMR. Diet at BMR and you're guaranteed to feel terrible; diet at 15% below TDEE and the loss is sustainable.

The Mifflin-St Jeor equation

This calculator uses the Mifflin-St Jeor equation, the most accurate predictive formula for the general adult population (mean error around 5% vs. indirect calorimetry). It was validated against direct measurements in 1990 and remains the standard used by the Academy of Nutrition and Dietetics.

For men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
For women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Why BMR drops as you lose weight

A smaller body costs less to run. Lose 20 lb and your BMR can drop 100–200 calories — which is why diets stall and why recalculating every 10–15 lb matters. Strength training preserves lean mass, which preserves BMR, which preserves the size of the deficit you can run without misery.

Frequently asked questions

BMR is the energy your body uses to stay alive at complete rest — heart beating, lungs breathing, brain firing, cells repairing. It accounts for 60–70% of your total daily calorie burn.