BMR Calculator — your basal metabolic rate

Your BMR (Basal Metabolic Rate) is the energy your body uses at complete rest. It's the foundation of your daily calorie needs — enter your details to estimate it.

BMR calculator App Store

Quick answer

BMR is the calories you'd burn doing nothing all day. For most adults it's roughly 1,300-1,800 kcal, depending on sex, age, height and weight.

✦ Calculator

Your daily calories

Enter your details to estimate your daily calorie needs. Values are guidance, not medical advice.

Units

Sex

Age30Height, ft5and in6Weight, lb150

Activity

Goal

Estimated result

BMR (at rest)1417kcal / day

BMR (at rest)1417Maintenance1949

Protein146 g
Fat65 g
Carbs195 g

Now the hard part: hitting it every day

Skip the weighing and database search — photograph each meal and SpoonCheck logs it against your target automatically.

Download on theApp Store

Estimate based on the Mifflin-St Jeor equation. For general wellness, not medical advice.

What is BMR?

BMR is the number of calories your body needs at complete rest just to keep working — breathing, circulation, cell repair. It's the largest single part of your daily burn.

BMR vs TDEE

BMR is rest only. TDEE is BMR plus daily activity and exercise. You eat against your TDEE, not your BMR — eating only your BMR would be too low for most people.

What changes your BMR

More body mass (including muscle), being taller, younger or male all raise BMR. It's an estimate from a formula, so use it as a baseline rather than an exact figure.

Your BMR is just the baseline your body runs on. It's information, not a target to eat down to — your daily needs are higher.

Knowing your number is half the battle. The app is the other half

Photograph a meal and SpoonCheck counts the calories and macros, then checks them against your target.

Download on theApp StoreFree · for iPhone

FAQ

What is a normal BMR?

For most adults BMR falls between about 1,300 and 1,800 kcal per day, depending on sex, age, height and weight.

Should I eat my BMR to lose weight?

No. Eating only your BMR is usually too low. You lose weight by eating below your TDEE (BMR plus activity), not below your BMR.

How is BMR calculated?

We use the Mifflin-St Jeor equation: 10 × weight(kg) + 6.25 × height(cm) − 5 × age, then +5 for men or −161 for women.

Can SpoonCheck track against my needs?

Yes. Find your maintenance calories, then log meals from a photo so you can see how your day compares — no manual entry.

SpoonCheck is not a medical app and does not replace a healthcare professional. Nutrition estimates are for general wellness tracking.