BMR and daily energy needs calculator
Enter sex, age, height and weight and pick your activity level. The calculator estimates how many calories your body uses at rest per day (BMR) and, from that, your total daily energy expenditure.
How it is calculated
BMR with the Mifflin-St Jeor equation
Basal metabolic rate (BMR) is the energy your body needs at complete rest for breathing, heartbeat, metabolism and body temperature. The calculator uses the equation by Mifflin, St Jeor and colleagues (1990). It was developed in 498 healthy normal-weight and obese adults aged 19 to 78 whose resting energy expenditure was measured in the lab.
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Pounds and feet/inches are converted exactly (1 lb = 0.45359237 kg, 1 in = 2.54 cm).
Total energy expenditure with PAL
Total daily energy expenditure is BMR multiplied by the PAL (physical activity level), a measure of your average physical activity over 24 hours. The FAO/WHO/UNU expert consultation (2004) classifies lifestyles as follows:
| Lifestyle | PAL range | Worked example in the report |
|---|---|---|
| sedentary or light activity | 1.40 to 1.69 | 1.53 |
| active or moderately active | 1.70 to 1.99 | 1.76 |
| vigorous or vigorously active | 2.00 to 2.40 | 2.25 |
According to the report, PAL values above 2.40 are difficult to maintain over a long period. The selector therefore offers the three example values plus the lower and upper limit.
Worked example
Woman, 35 years, 170 cm (5 ft 7 in), 70 kg (154 lb): 10 × 70 + 6.25 × 170 − 5 × 35 − 161 = 700 + 1,062.5 − 175 − 161 = 1,426.5 kcal BMR, rounded 1,427 kcal. With office work (PAL 1.53): 1,426.5 × 1.53 = 2,182.5 kcal per day, rounded 2,183 kcal (about 9,132 kJ, as 1 kcal = 4.184 kJ).
BMR or calories burned during exercise?
This calculator estimates your daily needs. How many calories a single workout burns is covered by the calories burned calculator, which uses MET values. Do not simply add the two: your PAL already includes your usual activities.
Limits of the estimate
- The equation ignores body composition: with a lot of muscle, needs tend to be higher; with a high body fat share, lower.
- It is not meant for children, teenagers, pregnant or breastfeeding women, or people who are ill.
- Individuals differ from the average; the result is a starting point, not a diet plan, and does not replace medical advice.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy you need at complete rest. Total daily energy expenditure (TDEE) adds everything you do during the day: BMR × PAL.
Which PAL value should I choose?
According to FAO/WHO/UNU, mostly sitting means 1.40 to 1.69 (example 1.53). Standing and walking a lot means 1.70 to 1.99 (example 1.76). Heavy physical work or a lot of daily exercise means 2.00 to 2.40 (example 2.25). If unsure, pick the lower value.
Why Mifflin-St Jeor and not Harris-Benedict?
The Mifflin-St Jeor equation dates from 1990 and was developed with modern measurement in normal-weight and obese adults. In the same study, the older Harris-Benedict equations overestimated measured resting energy expenditure by about 5%.
How accurate is the result?
It is an estimate for the average person. Your actual value can be noticeably higher or lower. Only indirect calorimetry measures resting energy expenditure precisely.
Can I use it to plan a diet?
It can serve as orientation but is not a diet plan. If you want to lose weight, have a health condition, are pregnant or breastfeeding, talk to a doctor or dietitian.
Sources and legal basis
- Mifflin-St Jeor: Mifflin MD, St Jeor ST et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–247
- FAO/WHO/UNU 2004: FAO/WHO/UNU (2004): Human energy requirements – Report of a Joint Expert Consultation, Kapitel 5, Table 5.1 und 5.3 (PAL)
As of:
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