# BMR Calculator

Calculate your Basal Metabolic Rate — an estimate of the energy your body uses at complete rest to maintain basic functions.

Basal Metabolic Rate, or BMR, estimates the energy your body uses at rest to support basic functions such as breathing, circulation and maintaining body temperature.

 BMR is a useful baseline, but it is not the same as your total daily energy requirement because it does not include normal movement, work activity or exercise.

## BMR vs TDEE

 [TDEE](https://coachplum.com/tdee/calculator) applies your work and exercise activity to the resting estimate. If you are planning an energy target, TDEE is the more relevant starting point because it represents your estimated whole-day expenditure.

## What formulas are used?

 Without body-fat data Coach Plum uses Mifflin-St Jeor:

 **Male:** (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
**Female:** (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

 When body-fat percentage is supplied, Coach Plum uses estimated lean mass:

 **370 + (21.6 × estimated lean mass in kg)**

 Both approaches are estimates. They can be useful for planning and comparison, but they are not direct laboratory measurements of metabolism.

## Why calculate BMR?

 BMR helps separate resting energy from activity. This makes it easier to understand how the TDEE estimate is built and how much of the total comes from the underlying resting calculation versus the activity factors.

## BMR and energy targets

 Coach Plum does not use BMR itself as the fat-loss or weight-gain target. The results page starts from estimated TDEE and lets you adjust that maintenance estimate from −20% to +20%.

[HTML page](https://coachplum.com/bmr/calculator)