Two quick steps to an estimate of the calories your body burns at complete rest.
Basal Metabolic Rate (BMR) is an estimate of the minimum calories your body needs to maintain basic physiological functions while at complete rest. This includes energy used for breathing, circulation, brain function, and cellular processes—not physical activity or digestion after meals.
FitQuota uses the Mifflin-St Jeor equation, one of the most widely referenced BMR formulas in nutrition science. The calculator runs three steps in order, using the values you entered above.
1. Convert your measurements to metric
weight in kg = lb × 0.453592, and height in cm = (ft × 30.48) + (in × 2.54)
2. Apply the Mifflin-St Jeor equation
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for men, or − 161 for women
3. Round to a whole calorie
BMR = round(BMR)
BMR is a foundation for estimating total daily calorie needs. By applying an activity multiplier to BMR, you can estimate Total Daily Energy Expenditure (TDEE) a more practical number for meal planning. Try our TDEE Calculator or Calorie Calculator to take the next step.
BMR is often discussed alongside Resting Metabolic Rate (RMR). Both measure calories burned at rest, but RMR is typically measured under slightly less strict conditions and may be a few percent higher. For everyday planning, BMR and RMR estimates are often used similarly.
The Mifflin-St Jeor equation used to estimate resting energy expenditure.
Resting metabolism varies with genetics, muscle mass and body composition, so this is an estimate rather than a measurement of your own metabolism.
If you have a medical condition, are pregnant or breastfeeding, have a history of eating disorders, or are making a significant change to how you eat or train, consider speaking with a qualified healthcare professional.
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