tools
BMR calculator
Your basal metabolic rate — the calories your body burns at complete rest — using the Mifflin–St Jeor equation.
Energy your body would use at complete rest for 24 hours. Everything you do is on top of this.
How BMR is calculated
The Mifflin–St Jeor equation is:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
It assumes an average body composition. If you carry more muscle than typical it will read a little low; more fat, a little high. A body-fat-based formula (Katch–McArdle) is more precise if you have a reliable measurement.
What the number means for you
BMR is roughly 60–70% of the calories most people burn in a day. It is a baseline, not a target: you still move, digest and fidget on top of it. Multiply it by an activity factor to get your TDEE, which is the number worth eating around.
Track it without the maths
Elo estimates this during onboarding and quietly updates it as your weight and habits change, so your plan keeps matching your body instead of a number you typed once.
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What is BMR?
Basal metabolic rate: the energy your body would use over 24 hours doing nothing but keeping you alive — breathing, circulation, cell repair. It's the floor everything else is added on top of.
BMR vs RMR — are they the same?
Almost. Resting metabolic rate is measured under slightly less strict conditions and comes out a little higher. For everyday planning the difference is small enough to ignore.
Which formula does this use?
Mifflin–St Jeor, the equation most dietitians default to for people without a body-fat measurement. It needs your sex, age, height and weight.
Should I eat at my BMR to lose weight?
No. BMR is rest only — eating at that level while also moving around all day is usually too aggressive. Use the TDEE and deficit calculators to set an actual target.
Estimates only, for general wellness. Not medical advice — see the medical disclaimer.