BMR Calculator

How to use your BMR result

BMR is your baseline calorie burn at rest. Use it to set a realistic starting point for weight maintenance, cutting, or gaining. To move from resting calories to total daily energy expenditure, apply an activity factor that reflects your daily movement and workouts. The BiteCheck TDEE calculatorshows how those multipliers change daily calorie needs.

Mifflin–St Jeor vs. Harris–Benedict

• Mifflin–St Jeor: Preferred in modern nutrition coaching because it tracks measured metabolic rates more closely for most adults.
• Harris–Benedict: An older equation that can be useful for comparison, especially if you have historical data logged with it.
• Takeaway: Use one formula consistently so you can compare trends instead of jumping between numbers.

Turn BMR into action

Once you have your BMR, add calories for activity and then adjust for your goal. A mild deficit or surplus of about 250–500 calories per day is a common starting range. For a full plan, use the BiteCheck calorie calculator to connect your BMR with maintenance and goal targets.

Factors that can change BMR

• Body weight, muscle mass, and recent changes to diet or activity.
• Sleep quality, stress, and recovery from illness or intense training.
• Age-related shifts in lean mass and hormonal changes over time.

Use BMR as a guide, then track how your weight and energy respond over a few weeks to fine-tune your plan.