Example 1
- Weight: 80 kg
- Height: 180 cm
BMR ≈ 1780 kcal/day
A typical result for an active man of average weight and height.
BMR calculator
Type sex, age, weight, and height. A man 30/80/180 is 1780 kcal. A woman 28/65/165 is about 1380. Rest with no steps. TDEE multiplies next door.
Mifflin: 10×kg + 6.25×cm − 5×age, then +5 or −161. Not a meal plan. The full day is on TDEE. Grams live on protein requirement. Article: BMR, basal metabolic rate.
Result
Fill in the fields and click Calculate.
How results are calculated
Mifflin-St Jeor in this calculator: 10×weight [kg] + 6.25×height [cm] − 5×age, then +5 for men or −161 for women. With a US header you type lb and inches; the calculator converts to kg and cm before it runs. A 30-year-old man at 80 kg and 180 cm: 10×80 + 6.25×180 − 5×30 + 5 = 1780 kcal.
A woman 28/65/165: 10×65 + 6.25×165 − 5×28 − 161 ≈ 1380. The result is energy for breathing and circulation, with no steps.
Age subtracts 5 kcal per year. A woman 50/70/160: 10×70 + 6.25×160 − 5×50 − 161 ≈ 1289. A man 60/85/178: about 1668. A woman 35/80/170: about 1527. This is not Harris-Benedict; the constants differ. The same 70 kg is about 1751 for a man 22/185 and about 1289 for a woman 50/160.
Pick sex, type age, weight, and height, then Calculate. The result is BMR [kcal] per day. A comma in 80.5 parses. BMR has no movement. For a day with movement you multiply this base by PAL on TDEE. 1780 × 1.55 ≈ 2759.
Treat 1780 as a floor and as the base for TDEE, not as a meal plan. Staying below BMR for long usually does not help. Protein grams come from mass on another calculator, not from this base. BMI from the same weight and height is on the neighbouring page.
Mifflin is for adults. Pregnancy, breastfeeding, and children use other rules: a doctor or dietitian, not this formula. This calculator stays on one line so 1780 can be checked against the Mifflin label.
How to use
- Pick sex. The constant is +5 for men and −161 for women, which is why 1780 and 1380 appear at different sizes.
- Type age, weight, and height. Card example: man, 30 years, 80 kg, 180 cm.
- Click Calculate. 10×80 + 6.25×180 − 5×30 + 5 gives 1780 kcal.
- That is rest. TDEE for the same person at PAL 1.55 is on the neighbouring page, about 2759 kcal.
- Protein grams live on protein requirement. BMI from this weight and height is on the BMI card.
BMR and Mifflin on the rest card
Rest only, no steps. A man 30/80/180 is 1780 kcal from Mifflin; a woman 28/65/165 is about 1380. Activity is not a field here.
- BMR
- Basal Metabolic Rate: rest kcal with no movement. On this page 10×80 + 6.25×180 − 5×30 + 5 = 1780, with no PAL multiplier.
- Mifflin
- Mifflin-St Jeor as this calculator runs it: 10×kg + 6.25×cm − 5×age, then +5 for a man or −161 for a woman. That is why 1780 and about 1380 differ.
- kcal
- The unit on the result. 1780 kcal/day is rest for the 30/80/180 example, not a meal plan and not a day with training.
Usage examples
Example 2
- Weight: 65 kg
- Height: 165 cm
BMR ≈ 1380 kcal/day
The difference versus the man's result comes from the −161 constant.
Example 3
- Weight: 95 kg
- Height: 175 cm
BMR ≈ 1824 kcal/day
Higher weight raises BMR even though the older age lowers it.
Example 4
- Woman, 50, 70 kg
- Height: 160 cm
BMR ≈ 1289 kcal/day
10×70 + 6.25×160 − 5×50 − 161. Age subtracts 5 kcal per year.
Example 5
- Man, 22, 70 kg
- Height: 185 cm
BMR ≈ 1751 kcal/day
Same 70 kg as example 4, different constant and height: higher result.
Example 6
- Woman, 35, 80 kg
- Height: 170 cm
BMR ≈ 1527 kcal/day
80 kg with −161, not +5. TDEE from this number is on the TDEE page.
Example 7
- Man, 60, 85 kg
- Height: 178 cm
BMR ≈ 1668 kcal/day
−5×60 cuts 300 kcal versus a 20-year-old with the same size.
Related calculators
FAQ
How much BMR for a man 30, 80 kg, 180 cm?
Mifflin: 10×80 + 6.25×180 − 5×30 + 5 = 1780 kcal. Rest only. TDEE at 1.55 is about 2759, on a separate page.
Why does a woman 28/65/165 get about 1380, not 1780?
The constant is −161, not +5, and the size is different. 10×65 + 6.25×165 − 5×28 − 161 ≈ 1380 kcal.
Is BMR how much I should eat in a day?
No. BMR has no movement. A day with activity lives on TDEE, where you multiply this base by PAL.
Why Mifflin?
Sex, age, weight, and height. For most adults it lands closer than older Harris-Benedict. Still a table, not a lab measurement.
Does age really lower the result?
The formula subtracts 5 kcal per year. A woman 50/70/160 is about 1289. A man 60/85/178 is about 1668.
How much for a woman 35, 80 kg, 170 cm?
10×80 + 6.25×170 − 5×35 − 161 ≈ 1527 kcal. TDEE from that number is on the neighbouring page, not here.
What do I do with 1780 kcal?
Treat it as a floor and as the base for TDEE. Staying below BMR for long usually does not help. Protein grams are on another calculator.
What about children or pregnancy?
Mifflin is for adults. Pregnancy, breastfeeding, and children use other rules: a doctor or dietitian, not this formula.
Is 70 kg the same BMR for a man 22/185 and a woman 50/160?
No. He is about 1751 (+5, taller, younger). She is about 1289 (−161). Sex in this formula is not decoration.
Does a comma in 80.5 work?
Yes. 80,5 and 80.5 are the same weight. With US units you type pounds; the calculator converts to kg for Mifflin.
Knowledge sources
Resting calories in this calculator use Mifflin-St Jeor, not a lab measurement.
Page updated in 2026.