BMR Calculator
Estimate your Basal Metabolic Rate (BMR) and practical maintenance calorie range from age, sex, height, and weight.
How BMR is estimated
This uses the Mifflin–St Jeor equation with age, sex, height, and weight. Activity adjustments use common activity multipliers for practical daily estimates.
BMR is one planning estimate. Body size, hormones, body composition, and adaptation can change real-world energy needs.
Method and source:Mifflin–St Jeor equation
Last reviewed: July 2026
How to use this calculator
Use the calculator as a practical starting point, then apply the result in the context of your training, recovery, and individual response.
- 1Enter the requested measurements or performance data.
- 2Choose the units and options that match your situation.
- 3Calculate, review the method and limitations, and adjust sensibly.
Frequently asked questions
How does this calculator work?
This uses the Mifflin–St Jeor equation with age, sex, height, and weight. Activity adjustments use common activity multipliers for practical daily estimates.
How accurate is this calculator?
BMR is one planning estimate. Body size, hormones, body composition, and adaptation can change real-world energy needs.
Using your results
Every calculated 1RM is an estimate. Use the range as a training guide, and choose working weights that match your experience, technique, and current condition.
Safety tips
- Warm up thoroughly before attempting heavy lifts.
- Use controlled movement and proper technique.
- Use a spotter or safety equipment for near-maximal lifts.
- Increase the load gradually to reduce injury risk.
- Stop if you feel pain and allow enough time for recovery.
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