What is your BMR if you weigh 55, 75 or 95 kg?
Find out in seconds how many calories your body burns at rest (your basal metabolic rate, BMR) and how much you burn per day once activity is added (your TDEE). We use the Mifflin-St Jeor formula, the most accurate according to the evidence.
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Basal metabolism estimated with the Mifflin-St Jeor formula (the most accurate according to the evidence). Guidance, not medical advice.
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What is basal metabolic rate and how is it calculated?
Your basal metabolic rate (BMR) is the energy your body spends just staying alive at complete rest: breathing, pumping blood, holding your temperature, running your organs. It accounts for roughly 60-70% of everything you burn in a day, which is why it is the base of any calorie target. We estimate it with the Mifflin-St Jeor equation, the most accurate of the widely used formulas: it takes your sex, age, height and weight. Multiply that BMR by an activity factor and you get your TDEE — total daily expenditure — which is the number you actually eat against. BMR is not something you eat at: it is the floor, and eating there for long stretches is neither necessary nor comfortable.
Basal metabolic rate by weight, age and sex
What the body spends at rest, just staying alive, for men at 1.78 m and women at 1.65 m. You can see the fall with age at the same weight and height. Much of that drop is not "a broken metabolism" but muscle that has been lost, and that part can be slowed down.
| Weight | Man, 30 | Man, 50 | Woman, 30 | Woman, 50 |
|---|---|---|---|---|
| 55 kg | 1518 kcal | 1418 kcal | 1270 kcal | 1170 kcal |
| 65 kg | 1618 kcal | 1518 kcal | 1370 kcal | 1270 kcal |
| 75 kg | 1718 kcal | 1618 kcal | 1470 kcal | 1370 kcal |
| 85 kg | 1818 kcal | 1718 kcal | 1570 kcal | 1470 kcal |
| 95 kg | 1918 kcal | 1818 kcal | 1670 kcal | 1570 kcal |
Computed with the same function as the calculator: Mifflin-St Jeor (1990), today considered more accurate than Harris-Benedict in the general population. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
How do I work out my BMR?
With the Mifflin-St Jeor formula: 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 for men or −161 for women. A 30-year-old man, 1.78 m and 75 kg: 1,718 kcal a day. A 30-year-old woman, 1.65 m and 65 kg: 1,370 kcal. The calculator does the maths with your details.
What is a normal BMR for a man and for a woman?
There is no single "normal" value: it depends on weight, height and age. For a 30-year-old, 1.78 m man it runs from 1,518 kcal at 55 kg to 1,918 at 95 kg; for a 30-year-old, 1.65 m woman, from 1,270 to 1,670. At 50, it is 100 kcal lower at the same weight and height.
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest; TDEE is what you burn across the whole day, including walking, fidgeting, digestion and exercise. TDEE is always the larger of the two, typically 1.2 to 1.9 times your BMR depending on how active you are.
Can you speed up your basal metabolism?
Modestly, yes. Gaining muscle raises it, because muscle tissue costs more at rest than fat does, and eating enough protein has a small thermic effect. What does not work is the supplement aisle: no pill moves your BMR in any way you would notice on a scale.
Is this formula accurate?
Mifflin-St Jeor is the most accurate of the popular equations, but it is still an estimate — expect around 10% either way for a given person. Use it as a starting point and let two or three weeks of real data tell you whether to adjust.
Keep reading
- How to speed up your metabolism →
- How many calories should I eat a day →
- Caloric deficit for beginners →
- How to lose weight: the definitive guide →
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