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How do you calculate your basal metabolic rate?

Paul Hummel Last reviewed June 10, 2026 3 min read
How do you calculate your basal metabolic rate?
Quick answer

For healthy adults, basal metabolic rate (BMR) is most reliably calculated with the Mifflin-St Jeor equation, which factors in sex, weight, height, and age.

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Mifflin-St Jeor formula with activity factor (PAL).

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The Mifflin-St Jeor equation

The equation was developed by Mifflin et al. in 1990 and, according to a validation study by the Academy of Nutrition and Dietetics (Frankenfield et al., 2005), is the most accurate method for estimating basal metabolic rate in healthy adults of normal weight as well as those who are overweight.

Chart: PAL factors for total energy expenditure
SexEquation
Men10 × kg + 6.25 × cm − 5 × age + 5
Women10 × kg + 6.25 × cm − 5 × age − 161

Calculating your total daily energy expenditure

Basal metabolic rate only describes the energy you burn at rest. To get your total daily energy expenditure, you multiply your BMR by your PAL value (Physical Activity Level), which reflects your physical activity. The German Nutrition Society (DGE) uses PAL values ranging from 1.2 for an exclusively sedentary lifestyle to 1.9 for heavy physical labor.

According to Frankenfield et al. (2003), the Harris-Benedict equation from 1919 systematically overestimates BMR in overweight individuals. Mifflin-St Jeor delivers more accurate values in the majority of cases.

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Related questions

Sources

  1. Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 51(2). PubMed
  2. Frankenfield, D., et al. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc, 105(5). PubMed
  3. German Nutrition Society (DGE). Reference values for energy intake. dge.de
This content is for general informational purposes only and is not a substitute for medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, or take medication, please consult a qualified professional. Recommendations apply to healthy adults.