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How to calculate BMR: the calories you burn at rest

Updated 2026-11-13

Quick answer

BMR is the energy your body uses at rest. For men it is 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. A 30-year-old man at 70 kg and 175 cm has a BMR of 1,649 calories a day.

Steps

  1. Note your sex, age, weight in kg and height in cm. Here: a man, 30, 70 kg, 175 cm.
  2. Multiply the weight by 10: 700. Multiply the height by 6.25: 1,093.75.
  3. Multiply the age by 5: 150.
  4. Add the first two, subtract the age part and add 5 for a man: 700 + 1,093.75 − 150 + 5 = 1,648.75.
  5. For a woman subtract 161 instead of adding 5, or use the BMR calculator.

A worked example for a woman

A woman aged 28 at 60 kg and 162 cm: 10 × 60 = 600, 6.25 × 162 = 1,012.5, and 5 × 28 = 140. Then 600 + 1,012.5 − 140 − 161 = 1,311.5 calories a day.

The calculator also shows the figure per hour: about 69 calories an hour for the man above.

What BMR is and is not

BMR is the energy needed to keep you alive at rest: breathing, circulation, temperature and cell repair. It is not what you eat in a day, because you also move, work and digest food. To estimate your daily needs, multiply the BMR by an activity factor, which the daily calories guide explains.

How accurate it is

The equation is an estimate based on averages. Your real rate depends on muscle mass, genes, hormones and health, and can differ by a few hundred calories. Use it as a starting point and adjust by how your weight changes over a few weeks. This page gives general information, not medical advice.

Try it yourself

Common questions

What is the BMR formula?

For men, 10 × weight + 6.25 × height − 5 × age + 5. For women, the same with − 161 instead of + 5. Weight is in kg and height in cm.

Is BMR the same as the calories I need a day?

No. BMR is the energy at rest. Daily needs are higher once activity is included.

Does muscle change BMR?

Yes. More muscle raises it a little, because muscle uses more energy than fat at rest.

Should I eat my BMR to lose weight?

Not as a rule. Very low intakes can be unsafe. Talk to a doctor or dietitian.

Also read: How to calculate your daily calories (TDEE), How to calculate BMI and what the result means