The calculator uses the numbers you enter and the formula you choose. Default is Mifflin-St Jeor: a 30-year-old man at 176 lb and 71 in has a BMR of about 1780 kcal. A 28-year-old woman at 143 lb and 65 in has about 1380 kcal. That is a rest base, not a meal plan and not TDEE.
The calculator uses the numbers you enter and the formula you choose. Default is Mifflin-St Jeor: a 30-year-old man at 80 kg and 180 cm has a BMR of 1780 kcal. A 28-year-old woman at 65 kg and 165 cm has about 1380 kcal. That is a rest base, not a meal plan and not TDEE.
This calculator is an adult estimate. The default formula is Mifflin-St Jeor. The list also has Harris-Benedict (1919 and 1984), Owen, Schofield / FAO-WHO, Henry / Oxford, Katch-McArdle, and Cunningham. A day with movement on the TDEE page always uses Mifflin. Protein grams are on protein requirement. Mifflin is explained in BMR, basal metabolic rate.
Enter a formula, sex, age, weight, and height. The result will appear here.
The calculator applies the formula from the list to mass in kilograms and, when that formula needs them, to height, age, sex, or lean mass. Default is Mifflin-St Jeor. For a 30-year-old man at 80 kg and 180 cm, Mifflin is 1780 kcal: 10 × 80 + 6.25 × 180 − 5 × 30 + 5. For a woman the constant is −161. A 28-year-old woman at 65 kg and 165 cm has about 1380 kcal.
The chips above this paragraph show the parts of the selected formula, not always Mifflin. A week at rest is the result × 7. The value on the “this base × 1.55” tile is the current formula times 1.55, not the TDEE-page result. The TDEE page always uses Mifflin.
Height does not enter the Owen, Schofield, and Henry formulas. Lean mass enters the Katch-McArdle and Cunningham formulas. With U.S. units, pounds and inches are converted to kilograms and centimeters before the calculator applies the formula.
Choose a formula, enter the numbers, then Calculate. A comma and a period mean the same thing. The unit switch changes the labels and converts numbers already entered. Do not mix kilograms with inches.
BMR in Polish is PPM. On this page they are the same number. The result does not replace medical advice.
The default is Mifflin. For a 30-year-old man at 80 kg and 180 cm that is 1780 kcal. 176 lb and 71 in follow the same default after conversion. The formula list changes the constants and which numbers enter the calculation.
Mass in kilograms enters Mifflin, Harris, Owen, Schofield, and Henry. Height, age, and sex also enter Mifflin and Harris. Mass and sex enter Owen. Mass, sex, and an age band enter Schofield and Henry. Lean mass enters Katch and Cunningham: from body-fat percent or entered directly. Protein, BMI, step count, and personal training do not change this base.
Mass and height must use the same convention: kilograms with centimeters, or pounds with inches. The calculator first converts U.S. units to kilograms and centimeters, then applies the selected formula. Height and age stay in the form even when the formula does not use them: they serve BMI, the adult age gate, and the TDEE handoff.
A 30-year-old man at 80 kg and 180 cm. Age 30 uses the 30–60 band for Schofield and Henry. Katch and Cunningham at 20% body fat (FFM 64 kg). The kcal column is BMR at 80 kg and 180 cm, not TDEE. After conversion, 176 lb and 71 in keep the same ranking; a few kcal can differ.
| Formula | Inputs | kcal |
|---|---|---|
| Mifflin-St Jeor | kg, cm, age, sex | 1780 |
| Harris-Benedict (1984) | kg, cm, age, sex | 1854 |
| Harris-Benedict (1919) | kg, cm, age, sex | 1865 |
| Owen | kg, sex | 1695 |
| Schofield / FAO-WHO | kg, sex, age band | 1791 |
| Henry / Oxford | kg, sex, age band | 1729 |
| Katch-McArdle | FFM (64 kg here) | 1752 |
| Cunningham (1980) | FFM (64 kg here) | 1908 |
The gap between Mifflin and Harris 1984 at these numbers is about 74 kcal. The chips above the explanation show the selected formula, not always Mifflin. The TDEE page with these measurements still uses Mifflin.
For a man at 80 kg and 180 cm, 5 kcal is subtracted for each year of age in Mifflin. The kcal column is BMR, not TDEE. 176 lb and 71 in follow the same age steps after conversion. Age does not enter the Owen, Katch, and Cunningham formulas. At ages 16–17, Schofield and Henry use the FAO 10–18 band.
| Age | BMR from Mifflin (80 kg, 180 cm, man) |
|---|---|
| 20 | 1830 |
| 30 | 1780 |
| 50 | 1680 |
| 60 | 1630 |
The gap between 20 and 60 years is 200 kcal at the same measurements. Sex moves the result more: the same 70 kg at a 22-year-old man and 185 cm is about 1751 kcal; at a 50-year-old woman and 160 cm about 1289 kcal.
BMR is the base. TDEE on the neighboring page is Mifflin × PAL. At Mifflin 1780 and PAL 1.55, TDEE is 2759 kcal. At PAL 1.2, with no training, TDEE is 2136 kcal. The value on the “this base × 1.55” tile is the current formula times 1.55. The TDEE page always uses Mifflin.
The daily target, deficit, and weeks to a goal weight are on the TDEE page. You subtract a deficit from TDEE, not from BMR.
At BMR 1780 kcal, an hour at rest is about 74 kcal, because 1780 ÷ 24. Eight hours of sleep is about 593 kcal: 1780 × 8 ÷ 24. That is still a rest base. Changing sleep hours does not multiply the result by PAL.
The table next to the result shows the same base × 1.2, 1.375, 1.55, 1.725, and 1.9. At 1780 kcal, PAL 1.2 is 2136 and PAL 1.55 is 2759. The calculator does not pick a multiplier. “Open these numbers on TDEE” carries sex, age, weight, and height to the neighboring page.
The Mifflin, Harris, Owen, Schofield, and Henry formulas use mass in kilograms. With U.S. units the calculator converts pounds and inches first. 176 lb and 71 in for a 30-year-old man give Mifflin of about 1780 kcal. 143 lb and 65 in for a 28-year-old woman give about 1380 kcal.
The unit switch changes the labels and converts numbers already entered. Do not mix kilograms with inches.
The result is an estimate of rest kcal from the numbers you enter. It is not a meal plan, not medical advice, and not TDEE. Protein grams and BMI are on separate pages.
The calculator does not read a watch. Another app may show a different number if it uses another formula from the list or a different set of constants. Direction and order of magnitude should match. The separate Katch-McArdle calculator stays in the catalog.
The formulas on this page are for adults. In pregnancy, while breastfeeding, and for children this calculation does not apply.
Three sets of numbers. Example units follow the header: kilograms and centimeters, or pounds and inches.
BMR 1780 kcal; week 12,460 kcal
BMR about 1780 kcal; week 12,460 kcal
10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1780. TDEE at PAL 1.55 is 2759 kcal.
After conversion, 176 lb and 71 in give Mifflin of about 1780 kcal. TDEE at PAL 1.55 from that pair is about 2760 kcal.
BMR about 1380 kcal
BMR about 1380 kcal
Mifflin: the constant is −161 and the measurements differ. 10 × 65 + 6.25 × 165 − 5 × 28 − 161 gives about 1380 kcal.
Mifflin: the constant is −161 and the measurements differ. After conversion, 143 lb and 65 in give about 1380 kcal.
BMR about 1824 kcal
BMR about 1823 kcal
Mifflin: 10 × 95 + 6.25 × 175 − 5 × 45 + 5 = 1823.75, rounded to 1824 kcal.
After conversion, 209 lb and 69 in give Mifflin of about 1823 kcal.
BMR is the rest base. These tools answer other questions: a day with movement, protein, and mass relative to height.
About 1780 kcal. The metric pair 80 kg and 180 cm is exactly 1780 from Mifflin: 10 × 80 + 6.25 × 180 − 5 × 30 + 5. That is rest. TDEE at PAL 1.55 is about 2760 kcal on a separate page (2759 with the metric pair).
The constant is −161, not +5, and the measurements differ. After converting pounds and inches, the result is about 1380 kcal. The metric pair 65 kg and 165 cm is also about 1380.
No. BMR is rest only. A day with activity is TDEE: Mifflin multiplied by PAL.
So 1780 can be compared with the Mifflin label and with the TDEE page. Harris 1984 at 80 kg and 180 cm is about 1854 kcal, Owen 1695, Schofield 1791, Henry 1729. Katch at 20% body fat is 1752. The TDEE page still uses Mifflin.
In the Mifflin formula, 5 kcal is subtracted for each year of age. At 80 kg and 180 cm a 20-year-old man has 1830 kcal, a 30-year-old 1780, a 60-year-old 1630. 176 lb and 71 in follow the same age steps after conversion. Age does not enter the Owen, Katch, and Cunningham formulas. Schofield and Henry change constants by age band.
1780 × 7 = 12,460 kcal. That is still a rest base, not a meal plan.
1780 × 8 ÷ 24 is about 593 kcal. An hour is about 74 kcal. Sleep does not turn BMR into TDEE.
Staying below BMR for a long time is usually a poor idea. Take a deficit from TDEE, not from this base.
Mifflin is for adults from age 16. Pregnancy, breastfeeding, and children follow other rules: then a physician or dietitian, not this formula.
The default formula is Mifflin-St Jeor. Harris, Owen, Schofield, Henry, Katch, and Cunningham are on the list with published coefficients. That is a rest estimate, not a nutrition prescription.
Page updated September 23, 2026.
