Health Numbers
BMR Calculator for Men
Calculate your Basal Metabolic Rate and Total Daily Energy Expenditure — then use the numbers to build your ideal nutrition plan.
What Is Basal Metabolic Rate?
In order to maintain your weight, you must consume the same amount of calories as you expend. To lose weight, you must consume fewer calories than you expend. If you want to know how many calories to consume, you must first determine how many calories you expend — calories burned during rest plus calories burned during activity.
Your BMR is the minimum amount of energy needed to keep your body running — heart beating, lungs breathing, organs functioning — without any additional activity. The resulting number is in units of kcal/day, equivalent to the Calories shown on any food package.
For more information on nutrition and calorie counting, see EMG's How To Eat Healthy, Healthy Weight Loss, and Calorie Counting articles.
Total Daily Energy Expenditure (TDEE)
TDEE estimates your resting caloric expenditure plus calories expended through daily physical activity. This provides a more complete picture of your energy expenditure and is the figure you should use to set your calorie intake target.
Both the BMR and TDEE figures are estimates only. The top 5% of people metabolise energy roughly 30% faster than those with the lowest 5% BMR — even with identical lean body mass. Use your results as a starting point and adjust based on real-world changes over 2–4 weeks.
The Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation (1990), widely regarded as the most accurate formula for healthy adults. Multiple studies have found it outperforms the older Harris-Benedict equation.