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Your calories at rest.
BMR calculator: find your basal metabolic rate
By the NexLife Medical Team · Medically reviewed by Adam Kennah, MD · Updated
Your BMR is the calories you burn at rest. The Mifflin-St Jeor equation gives a 40-year-old woman, 5 ft 7 in and 200 lb, about 1,610 calories a day.
- 10 × kg + 6.25 × cm − 5 × age, then +5 for men or −161 for women
- Most reliable of the equations a 2005 review tested
- × 1.2 to 1.9 for activity gives your TDEE
Basal metabolic rate (BMR) at a glance
- Formula
- Mifflin-St Jeor, the most reliable in a 2005 review
- Example
- 1,610 a day for a woman, 40, 5 ft 7 in, 200 lb
- What moves it
- +45 per 10 lb; −50 per 10 years of age
- With activity
- 1,932 to 3,059 a day (TDEE), same example
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Key takeaways
- BMR is what you burn at rest: about 1,610 calories a day for a woman of 40, 5 ft 7 in and 200 lb.
- The formula: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then add 5 for men or subtract 161 for women.
- It’s the most reliable. A 2005 systematic review found Mifflin-St Jeor the equation most likely to land within 10% of measured.
- Multiply it for TDEE. Times 1.2 (sedentary) to 1.9 (very active) gives the calories a day that keep your weight steady.
- It falls as you lose. About 45 calories a day per 10 pounds in the formula, and the body adapts, so loss slows.
- It’s not a calorie goal. Below about 1,200 calories a day (women) or 1,800 (men), nutrient needs get hard to meet.
Free calculator
BMR calculator: what is your basal metabolic rate?
Enter your sex, age, height and weight. You’ll see your BMR from the Mifflin-St Jeor equation, and your calories a day at five activity levels.
An estimate, not a measurement: it can’t see muscle, and Mifflin’s study covered adults aged 19 to 78. It isn’t a calorie goal, either: ask your provider before eating below about 1,200 calories a day (women) or 1,800 (men).
The formula
What is the BMR formula?
The Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then add 5 for men or subtract 161 for women.
| Sex | In kg and cm | In lb and inches |
|---|---|---|
| Men | 10 × weight + 6.25 × height − 5 × age + 5 | 4.536 × weight + 15.875 × height − 5 × age + 5 |
| Women | 10 × weight + 6.25 × height − 5 × age − 161 | 4.536 × weight + 15.875 × height − 5 × age − 161 |
It’s the equation this calculator uses, published by Mifflin and colleagues in 1990. The pounds-and-inches version is the same math, converted: 10 × 0.4536 = 4.536 per pound, and 6.25 × 2.54 = 15.875 per inch.
They built it from 498 healthy adults aged 19 to 78, 247 women and 251 men: 264 at a normal weight and 234 with obesity. Each person’s resting energy use was measured by indirect calorimetry.
Step by step
How do you calculate your BMR?
Five steps with the Mifflin-St Jeor equation, worked for one example: a woman of 40, 5 ft 7 in and 200 lb.
- Convert your weight to kilograms. Multiply pounds by 0.4536. In our example, 200 lb × 0.4536 = 90.72 kg.
- Convert your height to centimeters. Multiply inches by 2.54. 5 ft 7 in is 67 inches, and 67 × 2.54 = 170.18 cm.
- Multiply, then subtract for age. 10 × 90.72 = 907.2. Add 6.25 × 170.18 = 1,063.6. Subtract 5 × 40 = 200. That gives 1,770.8.
- Add 5 for men, or subtract 161 for women. Our example is a woman: 1,770.8 − 161 = 1,609.8. A man of the same size and age would get 1,770.8 + 5 = 1,775.8.
- Round, then multiply for activity. 1,609.8 rounds to 1,610 calories a day at rest. Times 1.2 to 1.9 for activity, that’s 1,932 to 3,059 a day: her TDEE.
The five steps above, for one example. The calculator at the top does the same math for you.
Typical numbers
What is a normal BMR?
There’s no single normal BMR: it depends on your weight, height, age and sex.
| Weight | Woman, 30 | Woman, 60 | Man, 30 | Man, 60 |
|---|---|---|---|---|
| 150 lb | 1,385 | 1,235 | 1,647 | 1,497 |
| 200 lb | 1,612 | 1,462 | 1,873 | 1,723 |
| 250 lb | 1,839 | 1,689 | 2,100 | 1,950 |
| 300 lb | 2,066 | 1,916 | 2,327 | 2,177 |
Calories a day at rest. The woman is 5 ft 4 in and the man 5 ft 10 in, as examples; rounded as the calculator rounds.
So a 30-year-old woman, 5 ft 4 in and 150 lb, burns about 1,385 calories a day at rest, and a 60-year-old man, 5 ft 10 in and 250 lb, about 1,950. These are calories at rest, not targets to eat.
A higher BMR isn’t a health score. In the formula, it rises with weight and height and falls with age.
What moves it
What raises or lowers your BMR?
In the formula, four things: weight and height raise it, age lowers it, and the men’s version runs higher. It can’t see muscle.
Weight
+10 calories a day per kilogram: about 45 more for every 10 pounds.
Height
+6.25 per centimeter: about 16 more for every inch.
Age
−5 calories a day per year: 50 less every 10 years.
Sex
At the same size and age, the men’s equation gives 166 more (+5 instead of −161).
Muscle
The formula counts every pound the same, so it can’t tell muscle from fat. To keep muscle while you lose, the 2025 joint advisory says protein alone likely isn’t enough without strength training.
Activity
Not part of BMR. Exercise and a physical job are what turn your BMR into your TDEE.
The terms
What’s the difference between BMR, RMR and TDEE?
BMR and RMR both describe the calories you burn at rest; TDEE adds your activity on top.
| Term | What it means | Example |
|---|---|---|
| BMR (basal metabolic rate) | The calories you burn at rest; what this calculator shows | 1,610 a day |
| RMR or REE (resting metabolic rate, resting energy expenditure) | The research terms for your resting burn. Mifflin-St Jeor estimates REE; Mifflin’s study measured it by indirect calorimetry | 1,610 a day, by the same equation |
| TDEE (total daily energy expenditure) | Your BMR × an activity factor of 1.2 to 1.9: all you burn in a day | 1,932 to 3,059 a day |
Mifflin’s 1990 paper calls its estimate resting energy expenditure; the 2005 review calls it resting metabolic rate. This calculator calls it BMR. To plan what you eat, start from TDEE: the TDEE calculator works it out for you.
Why this formula
Which BMR formula is most accurate?
Mifflin-St Jeor, in a 2005 systematic review: it predicted resting metabolic rate within 10% of measured in more people, with and without obesity, than any other equation tested.
That review, by Frankenfield and colleagues, ran in the Journal of the American Dietetic Association. In Mifflin’s own 1990 study, the older Harris-Benedict equations overestimated measured resting energy by 5%. The National Cancer Institute’s ADOPT toolkit lists Mifflin-St Jeor, with a physical activity level, for estimating total energy expenditure.
Within 10% still leaves room
For our example woman, 10% either way is about 1,450 to 1,770 calories a day, and some people land outside even that. A formula estimates; a measurement such as indirect calorimetry, the method Mifflin’s team used, is what gives your own number. If your weight isn’t changing the way the numbers suggest, raise it with your provider.
In their words
What do the researchers and the NIH say about BMR?
The equation as its authors wrote it, the review that tested it, and the NIH’s planner for what comes next.
The 1990 paper gives the equation in two lines, one for each sex. The men’s:
“REE (males) = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5”
Mifflin MD, St Jeor ST, et al., A new predictive equation for resting energy expenditure in healthy individuals, Am J Clin Nutr 1990;51:241-247 (abstract)
The women’s differs only in the last number, so at the same size and age a woman’s estimate runs 166 calories lower:
“REE (females) = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161”
Mifflin MD, St Jeor ST, et al., A new predictive equation for resting energy expenditure in healthy individuals, Am J Clin Nutr 1990;51:241-247 (abstract)
Fifteen years later, a systematic review compared predictive equations with measured resting rates in adults with and without obesity. It found:
“The Mifflin-St Jeor equation is more likely than the other equations tested to estimate RMR to within 10% of that measured”
Frankenfield D, Roth-Yousey L, Compher C, Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review, J Am Diet Assoc 2005 (abstract)
A BMR is a snapshot of today. To plan calories toward a goal weight by a date, the NIH offers a planner:
“The Body Weight Planner allows users to make personalized calorie and physical activity plans”
National Institute of Diabetes and Digestive and Kidney Diseases (NIH), About the Body Weight Planner
Losing weight
Does your BMR drop when you lose weight?
Yes. In the formula, every 10 pounds you lose lowers your BMR by about 45 calories a day, and your body adapts as well.
For our example woman, 20 pounds lighter (200 to 180 lb) takes her BMR from 1,610 to 1,519 calories a day. Recalculate as your weight changes, so your numbers keep up.
The body’s adjustments go beyond the formula. A 2011 Lancet analysis by Hall and colleagues found that the common rule of 3,500 calories a pound “ignores dynamic physiological adaptations to altered body weight.” In their model, a lasting change in how much you eat takes about a year to bring half of its eventual weight change, and about 3 years to bring 95%.
That’s why weight loss slows over time, even when you eat the same. The calorie deficit calculator shows a pace and a date, and the NIH’s Body Weight Planner builds a calorie plan to a goal weight.
On a
How do you use your BMR on a GLP-1?
The same way anyone does: as a starting estimate you recheck as your weight changes, not as a calorie goal.
- The formula doesn’t know your medicine. It works from your sex, age, height and weight, so update your weight as it changes.
- Watch the floor. Below about 1,200 calories a day for women or 1,800 for men, nutrient needs get hard to meet, the 2025 joint advisory says. Ask your provider before you go that low.
- Protect your muscle. Put protein first at meals (80 to 120 g a day is the advisory’s practical target) and add strength training: protein alone likely isn’t enough.
- Food and movement still count. Zepbound’s label pairs the medicine with a reduced-calorie diet and increased physical activity.
- Your provider decides your dose. Calorie numbers don’t set it. Every NexLife plan includes a personalized nutrition plan and a 1:1 coaching call.
Your next numbers:
TDEE calculator
Your BMR times your activity: the calories that keep your weight steady.
Calorie deficit calculator
How much to eat for a steady pace, and about when you’d reach your goal.
Protein calculator
Grams a day and per meal, including for weight loss on a
GLP-1 .
Vial math
How many units is your tirzepatide or semaglutide dose?
On a compounded vial, the units depend on its strength. Here are the label doses at example strengths, with the math to check your own.
Tirzepatide
| Dose | mL at 25 mg/mL | Units (U-100) | On the label |
|---|---|---|---|
| 2.5 mg | 0.1 mL | 10 units | Starting dose, for 4 weeks |
| 5 mg | 0.2 mL | 20 units | A maintenance dose |
| 7.5 mg | 0.3 mL | 30 units | A step up |
| 10 mg | 0.4 mL | 40 units | A maintenance dose |
| 12.5 mg | 0.5 mL | 50 units | A step up |
| 15 mg | 0.6 mL | 60 units | The maximum, and a maintenance dose |
The math: mL = dose ÷ strength (mg per mL), and units = mL × 100. At 25 mg/mL, 10 mg is 10 ÷ 25 = 0.4 mL, or 40 units.
Semaglutide
| Weeks | Weekly dose | At 2.5 mg/mL | At 5 mg/mL |
|---|---|---|---|
| 1 to 4 | 0.25 mg | 0.1 mL (10 units) | 0.05 mL (5 units) |
| 5 to 8 | 0.5 mg | 0.2 mL (20 units) | 0.1 mL (10 units) |
| 9 to 12 | 1 mg | 0.4 mL (40 units) | 0.2 mL (20 units) |
| 13 to 16 | 1.7 mg | 0.68 mL (68 units) | 0.34 mL (34 units) |
| 17 onward | 2.4 mg | 0.96 mL (96 units) | 0.48 mL (48 units) |
The math: mL = dose ÷ strength (mg per mL); units = mL × 100. At 2.5 mg/mL, 1 mg is 1 ÷ 2.5 = 0.4 mL, or 40 units. At 5 mg/mL, the same 1 mg is 0.2 mL, or 20 units.
25 mg per mL is an example only: it’s the strength of the 15 mg multi-dose vial on Zepbound’s label (15 mg per 0.6 mL). Read the strength on your own vial’s label; your provider sets your dose, in steps at least 4 weeks apart. Every step: the tirzepatide dosage chart. Both strengths are examples only. The same dose is a different number of units at a different strength, so read the strength on your own vial’s label. Your prescription sets your dose and schedule, which may differ from these label steps. Every step: the semaglutide dosage chart.
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Tirzepatide
Weekly and dual-action. Care, coaching and shipping included. On a 12-month plan; $169/mo month to month.
Check my eligibilityCompounded, not FDA-approved · Not prescribed? No charge for medication
12-month plan $119/mo
Semaglutide
Weekly
Compounded, not FDA-approved · Not prescribed? No charge for medication
Compounded, not FDA-approved. A licensed provider prescribes it only when it offers a significant difference for you. Vials shown are illustrations. Always use the strength on your pharmacy’s label. Every plan and price · Price Match Guarantee† terms
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BMR questions
Fair questions about NexLife
- Will my price go up with my dose?
- No. You pay the same at every dose.
- What if I’m not prescribed?
- You aren’t charged for medication.
- Can I cancel?
- Yes, by email. It takes effect 30 days after we receive it. Plans renew until you cancel; our cancellation policy has the details.
- Do I need insurance?
- No. Pay with an HSA or FSA card, or with Affirm, Klarna or Afterpay at checkout.
What is a good BMR?
There’s no good or bad BMR: it depends on your weight, height, age and sex, and a higher number isn’t a health score. Mifflin-St Jeor gives a 30-year-old woman, 5 ft 4 in and 150 lb, about 1,385 calories a day, and a 30-year-old man, 5 ft 10 in and 200 lb, about 1,873.
How do you calculate BMR?
Use the Mifflin-St Jeor equation: 10 × weight in kilograms, plus 6.25 × height in centimeters, minus 5 × age, then add 5 for men or subtract 161 for women. A 40-year-old woman who is 5 ft 7 in (170.18 cm) and 200 lb (90.72 kg) gets 1,609.8, about 1,610 calories a day.
What is the most accurate BMR formula?
Mifflin-St Jeor, according to a 2005 systematic review: it predicted resting metabolic rate within 10% of measured in more people, with and without obesity, than any other equation tested. In Mifflin’s 1990 study, the older Harris-Benedict equations overestimated measured resting energy by 5%. Any formula can still miss for one person.
Is BMR the same as RMR?
They’re closely related: both describe the calories you burn at rest, and the same formulas estimate them. Mifflin’s 1990 paper calls its estimate resting energy expenditure (REE), the 2005 review calls it resting metabolic rate (RMR), and this calculator calls it BMR. Mifflin’s team measured it by indirect calorimetry.
What’s the difference between BMR and TDEE?
BMR is what you burn at rest; TDEE adds your activity. Multiply your BMR by a factor from 1.2 (sedentary) to 1.9 (very active). A 40-year-old woman, 5 ft 7 in and 200 lb, has a BMR of about 1,610 and a TDEE of 1,932 to 3,059 calories a day, depending on activity.
Does BMR drop when you lose weight?
Yes. In the formula, every 10 pounds you lose lowers your BMR by about 45 calories a day, so recalculate as your weight changes. Your body adapts too: a 2011 Lancet analysis found the 3,500-calories-a-pound rule ignores those adaptations, one reason weight loss slows over time.
Do men have a higher BMR than women?
In the formula, yes: at the same weight, height and age, the men’s equation gives 166 calories a day more, because it adds 5 where the women’s subtracts 161. A man of 40, 5 ft 7 in and 200 lb gets about 1,776; a woman the same size and age, about 1,610.
Is BMR how many calories I should eat?
No. BMR is what you burn at rest; your TDEE, BMR times an activity factor, is what keeps your weight steady. To lose weight, the calorie deficit calculator works from TDEE. Below about 1,200 calories a day (women) or 1,800 (men), nutrient needs get hard to meet, a 2025 joint advisory says.
How do you use a BMR calculator on a GLP-1 ?
The same way: enter your current weight and recheck as it changes, since the estimate falls about 45 calories a day for every 10 pounds you lose. The formula doesn’t know what medicine you take. Your provider decides your dose, and every NexLife plan includes a personalized nutrition plan and a 1:1 coaching call.
What is the BMR formula in pounds and inches?
For women, 4.536 × weight in pounds + 15.875 × height in inches − 5 × age − 161. For men, it’s the same but + 5 at the end. It’s the Mifflin-St Jeor equation, converted: 10 × 0.4536 = 4.536 per pound, and 6.25 × 2.54 = 15.875 per inch.
Does a BMR calculator account for muscle?
No. The Mifflin-St Jeor formula counts every pound the same, so it can’t tell muscle from fat. It works only from your sex, age, height and weight. A measurement such as indirect calorimetry, the method Mifflin’s team used, is what gives your own number.
Important safety information
Compounded tirzepatide and semaglutide are not FDA-approved, and the FDA hasn’t reviewed them for safety, effectiveness or quality. A provider prescribes them only when they offer a significant difference for you compared with an FDA-approved product. Both medicines may cause thyroid tumors, including cancer: don’t use either if you or a family member has had medullary thyroid carcinoma (MTC) or multiple endocrine neoplasia syndrome type 2 (MEN 2).
Read the full safety information
In studies with rodents, both medicines caused thyroid tumors; it isn’t known whether they cause them in people. Tell your provider if you notice a lump or swelling in your neck, hoarseness, trouble swallowing or shortness of breath. Serious side effects can include inflammation of the pancreas (pancreatitis), gallbladder problems, low blood sugar (especially with insulin or sulfonylureas), kidney problems from dehydration, severe stomach problems, serious allergic reactions, vision changes in people with type 2 diabetes, and a faster heart rate. Tell your care team before any surgery or procedure that uses anesthesia or deep sedation. Don’t combine either medicine with other
Tirzepatide can make birth control pills less effective: switch to a non-oral method, or add a barrier method such as condoms, for 4 weeks after you start and for 4 weeks after each dose increase. Both medicines may harm an unborn baby. Semaglutide should be stopped at least 2 months before a planned pregnancy. Tell your provider right away if you’re pregnant, planning to be, or breastfeeding.
This is a summary, not the complete safety information. Read the full Prescribing Information for FDA-approved tirzepatide (Zepbound) and semaglutide (Wegovy), and talk with your provider. You can report side effects to the FDA at
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Who wrote and medically reviewed this page?
Leads the NexLife Medical Team, which writes and medically reviews NexLife’s guides, including this one.
Checked the equations against Mifflin and colleagues (1990), the accuracy claims against Frankenfield’s 2005 review, the floor against the 2025 joint advisory, and every example against the calculator’s own math.
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Compounded tirzepatide is $139 a month on the 12-month plan or $169 month to month, and semaglutide $119 or $139 on the same plans, with a personalized nutrition plan and a 1:1 coaching call included.
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Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789.
- National Cancer Institute, Division of Cancer Control and Population Sciences. REE-Mifflin St.Jeor equation, Total EE, Physical Activity Level (PAL). ADOPT toolkit.
- Hall KD, Sacks G, Chandramohan D, Chow CC, Wang YC, Gortmaker SL, Swinburn BA. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-837.
- National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Body Weight Planner.
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503.
- Eli Lilly and Company. Zepbound (tirzepatide) prescribing information.
- Eli Lilly and Company, via Drugs@FDA. ZEPBOUND (tirzepatide) injection, for subcutaneous use: prescribing information, revised 02/2026.
- Novo Nordisk. Wegovy (semaglutide) prescribing information.
- Novo Nordisk. Wegovy dosing schedule.
- U.S. Food and Drug Administration. Compounding and the FDA: Questions and Answers.
- U.S. Food and Drug Administration. FDA’s concerns with unapproved GLP-1 drugs used for weight loss.
- U.S. Food and Drug Administration. FDA alerts health care providers, compounders and patients of dosing errors associated with compounded injectable semaglutide products.
- LegitScript. LegitScript certification record for NexLife.us.
- NexLife. Compounded tirzepatide plans.
- NexLife. Compounded semaglutide plans.
- Ro: weight loss program pricing. Checked November 1, 2026.
- Hims: Zepbound KwikPen. Checked November 1, 2026.
- Hims: Wegovy pill and pen, with membership. Checked November 1, 2026.
- Mochi Health: FAQs (membership and medication prices). Checked November 1, 2026.
- Embody: compounded tirzepatide, one-month supply. Checked November 1, 2026.
- Embody: compounded semaglutide, one-month supply. Checked November 1, 2026.