Resting Calorie Burn Calculator
Discover your Basal Metabolic Rate (BMR). Find out how many calories your body burns at rest just to function.
BMR Calculator
Base Metabolic Rate (BMR)
kcals / day (at complete rest)
Total Daily Energy Exp. (TDEE)
kcals / day (maintenance)
Calculate your resting calorie burn and TDEE
Your body is constantly burning energy, even when you're completely still. Our advanced resting calorie burn calculator utilizes the highly accurate Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Knowing exactly how many calories you burn at rest is the foundational step for any successful weight loss or muscle-building diet.
Features of our BMR & TDEE Calculator
- Dual Output System: Instantly view both your base metabolic rate (BMR) and your total daily maintenance calories (TDEE) side by side.
- Activity Level Scaling: Select from 5 different lifestyle multipliers (Sedentary to Extra Active) to perfectly match your daily routine.
- Global Unit System: Seamlessly switch your inputs between metric (kg, cm) and imperial (lbs, inches).
- Total Privacy: All biometric calculations (age, height, weight) are securely processed locally in your browser.
How to find your maintenance calories
Calculating your baseline metabolic numbers is simple and requires just a few biometric details:
- Input Biometrics: Enter your exact height, weight, age, and gender. (These are the core variables for the Mifflin-St Jeor formula).
- Select Activity Level: Choose the option that best describes your typical week. Be honest here—overestimating activity is the #1 reason diets fail.
- Analyze Results: Your BMR is what you'd burn in a coma. Your TDEE is your "maintenance" target. Eat below your TDEE to lose weight.
Who uses this metabolic tool?
This resting calorie burn calculator is an essential tool for:
- Nutritionists & Dietitians: To establish baseline macronutrient targets for their clients.
- Bodybuilders (Bulking/Cutting): To find their precise maintenance calories before adding a surplus or deficit.
- Everyday Weight Loss: To understand exactly how much food their body actually needs to function, independent of exercise.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the absolute minimum number of calories your body needs to survive while at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your daily activity level (including walking, talking, and working out). TDEE represents your true maintenance calories.
How many calories do I burn sleeping?
While sleeping, your body is operating at roughly its BMR. If your BMR is 1600 calories per day, you burn roughly 66 calories per hour, meaning an 8-hour sleep would burn approximately 528 calories.
Which BMR formula is the most accurate?
We use the Mifflin-St Jeor equation, which the American Dietetic Association recognizes as the most reliable formula for predicting resting energy expenditure in healthy adults, replacing the older Harris-Benedict equation.
How do I calculate my resting calorie burn?
You can calculate your resting calorie burn, also known as Basal Metabolic Rate (BMR), using standard formulas like the Mifflin-St Jeor equation. It requires your age, height, weight, and gender. You can easily use the calculator at the top of this page to determine your BMR automatically.
What's a good resting calories burned?
There is no universally "good" or "bad" number for resting calorie burn. It is entirely dependent on your individual biometrics (age, gender, height, and weight). Larger or more muscular individuals naturally have a higher BMR, while smaller individuals have a lower BMR.
Is burning 1500 resting calories good?
Burning 1500 resting calories is very normal and common. For an average-sized adult, BMR typically falls between 1300 and 2000 calories. If your calculator result is 1500, it means your body needs 1500 calories a day simply to maintain essential physiological functions.
How many calories do you burn at a resting rate?
The average adult woman generally burns between 1,300 to 1,500 calories at a resting rate, while the average adult man burns around 1,600 to 1,900 calories. However, this varies significantly based on body size, muscle mass, age, and genetics.
Is 1200 resting calories good?
A resting calorie burn of 1200 is typical for smaller individuals, especially women with smaller frames. It means your body requires 1200 calories merely to survive at complete rest. Keep in mind, this does not include the additional calories you burn through daily movements and activities.