How it is calculated
Mifflin–St Jeor: 10×kg + 6.25×cm − 5×age + 5 (men) / −161 (women) Harris–Benedict (revised): men 88.362 + 13.397×kg + 4.799×cm − 5.677×age women 447.593 + 9.247×kg + 3.098×cm − 4.330×age Katch–McArdle: 370 + 21.6 × lean mass (kg)Mifflin is the most accurate for most people; Katch–McArdle is better if you know your body fat, especially athletes.
Worked example
A 28-year-old woman, 65 kg, 165 cm: Mifflin = 650 + 1,031.25 − 140 − 161 = 1,380 kcal a day.
Frequently asked questions
BMR vs TDEE?
BMR is complete rest; TDEE adds your movement and exercise. Use the daily calorie calculator for TDEE.
Can I raise my metabolism?
Building muscle through resistance training raises it slightly, as do daily movement and good sleep.
Should I eat below my BMR to lose weight?
Generally not without supervision — it can slow metabolism and cost muscle.