Mifflin-St Jeor Calculator

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Mifflin-St Jeor Calculator

Estimate basal metabolic rate (BMR) using the Mifflin-St Jeor equation based on sex, age, weight, and height.
BMR:
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The Mifflin-St Jeor Calculator is a simple and practical tool for estimating your basal metabolic rate (BMR), which is the number of calories your body needs at complete rest to support essential functions like breathing, circulation, and cell repair. If you want a quick way to understand your daily energy needs, this calculator provides a useful starting point based on sex, age, weight, and height.

Because BMR is a key part of calorie planning, the mifflin st jeor calculator is widely used by people who are trying to manage weight, improve fitness, plan meals, or simply learn more about how their body uses energy. It uses the well-known Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating resting energy expenditure in many adults.

What the Mifflin-St Jeor Calculator does

The Mifflin-St Jeor Calculator estimates your BMR, or the calories your body would burn in a day if you were resting all day and doing no physical activity. This is not the same as your total daily calorie needs, but it is an important foundation for understanding them.

Here’s what the tool takes into account:

  • Sex — used in the formula through a constant adjustment
  • Age — BMR generally decreases as age increases
  • Weight — heavier bodies generally require more energy at rest
  • Height — taller people often have a higher BMR

The result is labeled BMR. This number can help you estimate how many calories your body needs before accounting for exercise, walking, daily chores, or other activities.

In other words, the mifflin st jeor calculator gives you a baseline. From there, you can build a more complete picture of your calorie needs depending on your lifestyle and goals.

How to use the Mifflin-St Jeor Calculator

Using the Mifflin-St Jeor Calculator is straightforward. You only need a few basic details about your body and age. To get the most accurate estimate, enter values carefully and use the correct units.

  1. Select your sex from the available options.
  2. Enter your age in years.
  3. Input your weight in kilograms.
  4. Input your height in centimeters.
  5. Click the calculate button to view your BMR.

For best results, make sure your measurements are accurate. If you only know your weight in pounds or height in feet and inches, convert them first before entering them into the calculator. Since the formula uses metric units, using kilograms and centimeters will help ensure a correct estimate.

Here are a few practical tips:

  • Use your current body weight, not a past or goal weight, unless you are intentionally estimating for future planning.
  • Measure height without shoes.
  • Choose the sex option that matches the formula setup provided in the tool.
  • Remember that this is an estimate, not a medical diagnosis.

If your goal is calorie tracking, the BMR result can be multiplied by an activity factor to estimate your total daily energy expenditure (TDEE). That step is not part of the calculator itself, but it is often the next step after finding your BMR.

How the Mifflin-St Jeor Calculator formula works

The Mifflin-St Jeor Calculator uses this formula:

(10 × weight_kg) + (6.25 × height_cm) – (5 × age_years) + sex

Let’s break that down into simple pieces:

  • 10 × weight in kg: adds energy based on body mass
  • 6.25 × height in cm: adds energy based on body size and stature
  • 5 × age in years: subtracts calories as age increases
  • sex constant: adjusts the formula based on sex

The sex constant is typically represented by different values depending on the formula implementation. In many versions of the Mifflin-St Jeor equation, the adjustment is:

  • +5 for males
  • -161 for females

That said, the exact constant may vary based on how the calculator is configured. The important part is that the formula combines body size, age, and sex to estimate the calories the body uses at rest.

Example:

If a person weighs 70 kg, is 170 cm tall, and is 30 years old, the calculation would be:

(10 × 70) + (6.25 × 170) – (5 × 30) + sex

That becomes:

700 + 1062.5 – 150 + sex

Then the sex adjustment is added to get the final BMR. This result tells you the estimated calories burned at rest over 24 hours.

Use cases for the Mifflin-St Jeor Calculator

The Mifflin-St Jeor Calculator can be useful in many real-life scenarios. Whether you are changing your diet, starting a workout plan, or trying to understand your metabolism better, BMR is an important number to know.

Common use cases include:

  • Weight loss planning — estimate a calorie baseline before creating a deficit
  • Weight gain planning — estimate how many calories you may need to eat above maintenance
  • Fitness and nutrition tracking — set realistic calorie targets for performance and recovery
  • Meal planning — design meals that align with your daily energy needs
  • General health awareness — better understand how age, size, and sex affect metabolism

For example, someone who wants to lose weight may use the BMR result as the starting point for a calorie target. Another person who is trying to gain muscle may use it to avoid eating too little. Athletes and active individuals often use BMR as part of a broader nutrition strategy.

The mifflin st jeor calculator is also useful for coaches, trainers, and diet-conscious users who need a quick estimate when creating personalized plans. While it should not replace professional guidance, it can support informed decisions about food intake and energy balance.

Other factors to consider when calculating BMR

Although the Mifflin-St Jeor Calculator is a strong estimate tool, it does not account for every factor that influences metabolism. Real-world calorie needs are affected by much more than just sex, age, weight, and height.

Here are some important factors to keep in mind:

  • Activity level — exercise, walking, and daily movement increase calorie needs
  • Muscle mass — more lean mass often means a higher energy requirement
  • Body composition — two people with the same weight can have different metabolic needs
  • Hormones — thyroid function and other hormonal factors can affect metabolism
  • Health conditions — illness, recovery, or medical issues can change calorie demands
  • Pregnancy or breastfeeding — energy needs are usually higher during these periods

It is also worth remembering that BMR is not the same as TDEE. Your TDEE includes your BMR plus calories burned through movement and activity. If you only use BMR without considering activity, you may underestimate your true daily needs.

In addition, metabolic estimates are just that—estimates. Even the best formula cannot perfectly predict the needs of every individual. Your actual calorie needs may differ based on genetics, stress, sleep, training volume, and lifestyle patterns.

If you are using the result for weight management, monitor changes over time. A calorie target that works well for one phase of life may need adjustments later as your activity, body composition, or goals change.

FAQ

What does BMR mean?

BMR stands for basal metabolic rate. It is the number of calories your body needs to perform essential functions while at rest. This includes breathing, circulation, brain activity, and cell maintenance.

Is the Mifflin-St Jeor Calculator accurate?

The Mifflin-St Jeor Calculator is considered one of the most accurate general BMR formulas for adults, but it is still an estimate. Individual metabolism can vary based on body composition, health, activity level, and other factors.

Can I use this calculator for weight loss?

Yes. Many people use the mifflin st jeor calculator as the first step in a weight loss plan. After finding BMR, you can estimate your total daily calorie needs and then create a moderate calorie deficit if appropriate.

Why do I need to enter height in centimeters and weight in kilograms?

The formula is built using the metric system, so kilograms and centimeters are required for accurate results. If your measurements are in pounds or feet and inches, convert them before using the tool.

Is BMR the same as calories burned in a day?

Not exactly. BMR only covers calories burned at rest. Total daily calories burned include activity, exercise, digestion, and movement throughout the day.

The Mifflin-St Jeor Calculator is a practical way to estimate your body’s resting calorie needs and build a better understanding of your metabolism. Whether you are planning meals, adjusting macros, or tracking progress toward a fitness goal, knowing your BMR can make calorie planning much easier and more informed.

Support this tool
Buy us a coffee
If this Mifflin-St Jeor Calculator helped you, support the site with a small donation. It keeps the tools on the site free and supports ongoing improvements.

Buy us a coffee

Secure donation via Gumroad

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Bench Press Strength Calculator Estimate your one-rep max bench press using training weight, reps completed, body weight, and lifting experience. Try it → Bench Press Strength Calculator
Dumbbell to Barbell Bench Calculator Estimate an equivalent barbell bench press from your dumbbell bench press using dumbbell weight per hand, reps completed, incline style, and training experience. Try it → Dumbbell to Barbell Bench Calculator
Dumbbell Bench Press Calculator Estimate your total dumbbell bench press load, one-rep max, and training weight based on the weight of each dumbbell, repetitions completed, bench angle, and training experience. Try it → Dumbbell Bench Press Calculator
Incline Bench Press Calculator Estimate your one-rep max for the incline bench press and compare estimated training weights based on the weight lifted, repetitions completed, body weight, and bench angle. Try it → Incline Bench Press Calculator
Incline Bench Max Calculator Estimate your one-rep max for the incline bench press using the weight lifted, repetitions completed, body weight, and training experience. Try it → Incline Bench Max Calculator
Bench Press Volume Calculator Calculate total bench press training volume based on weight per rep, reps per set, number of sets, and number of weekly sessions. Try it → Bench Press Volume Calculator
Bench Press Progress Calculator Estimate bench press progress by projecting a new one-rep max from current strength, training duration, weekly frequency, body weight, and experience level. Try it → Bench Press Progress Calculator
Bench Press Bodyweight Ratio Calculator Calculate your bench press to bodyweight ratio using your one-rep max or heaviest bench press and body weight. Try it → Bench Press Bodyweight Ratio Calculator
Bench Press Weight Calculator Estimate your one-rep max bench press weight using the weight lifted, reps completed, training experience, and lift type. Try it → Bench Press Weight Calculator
Bench Press Reps Calculator Estimate your one-rep max from a bench press set and calculate the predicted number of bench press reps you can perform at a target weight using common strength formulas. Try it → Bench Press Reps Calculator
Bench Press Calculator Estimate your one-rep max bench press using training weight, repetitions, body weight, experience level, and pause style. Try it → Bench Press Calculator
Bench Press Training Max Calculator Estimate your bench press training max using your best recent lift, reps performed, fatigue adjustment, and training max percentage. Try it → Bench Press Training Max Calculator
Bench Press Percentage Calculator Calculate the bench press working weight based on your one-rep max, target training percentage, reps, and unit selection. Try it → Bench Press Percentage Calculator
Bench One Rep Max Calculator Estimate your bench press one rep max using the Epley formula based on the weight lifted, reps completed, bodyweight, and training experience. Try it → Bench One Rep Max Calculator
Bench 1RM Calculator Estimate your bench press one-rep max (1RM) using training weight, repetitions, bodyweight, bench pause style, and experience level. Try it → Bench 1RM Calculator
Max Bench Calculator Estimate your one-rep max bench press using your lifted weight, reps completed, body weight, and training experience. Try it → Max Bench Calculator
Bench Max Calculator Estimate your one-rep max on the bench press using the weight lifted, reps completed, body weight, training experience, and technique quality. Try it → Bench Max Calculator
Bench Press Max Calculator Estimate your one-rep max (1RM) for the bench press using the weight lifted, repetitions completed, bodyweight, and training experience. Try it → Bench Press Max Calculator
Power to Weight Ratio Calculator Calculate a vehicle's power-to-weight ratio using engine power, weight, power unit, and weight unit. Try it → Power to Weight Ratio Calculator
1RM Percentage Calculator Calculate the training weight based on your one-rep max (1RM), desired percentage, rep target adjustment, and available equipment increment. Try it → 1RM Percentage Calculator
Strength to Weight Ratio Calculator Calculate strength-to-weight ratio by dividing the weight lifted by body weight, with optional unit conversion for body weight and lifted weight. Try it → Strength to Weight Ratio Calculator
Relative Strength Calculator Calculate a stock's relative strength versus a benchmark by comparing percentage price performance over a selected period. Try it → Relative Strength Calculator
Strength Level Calculator Estimate overall strength level based on body weight, one-rep max performance, training experience, and sex. Try it → Strength Level Calculator
Rep Percentage Calculator Calculate what percentage of your one-rep max a lifted weight represents based on the weight used and your estimated or known 1RM. Try it → Rep Percentage Calculator
Weight to Reps Calculator Estimate how many repetitions you can perform at a given weight based on your one-rep max, exercise type, and training experience. Try it → Weight to Reps Calculator
Reps to Weight Calculator Estimate your one-rep max and equivalent target weight from the weight you lifted, the number of reps completed, the target reps, and the prediction formula selected. Try it → Reps to Weight Calculator
Training Max Percentage Calculator Calculate the target weight to use for a lift based on your training max and chosen percentage, with optional rounding to the nearest practical plate increment. Try it → Training Max Percentage Calculator
Training Max Calculator Estimate your training max based on the weight lifted, reps completed, exercise type, and desired training max percentage. Try it → Training Max Calculator
One Rep Max Percentage Calculator Calculate the estimated training weight based on your one rep max, target percentage, available plate increment, and unit system. Try it → One Rep Max Percentage Calculator
Lifting Strength Calculator Estimate your one-repetition maximum (1RM) strength based on the weight lifted, repetitions completed, body weight, lift type, and training experience. Try it → Lifting Strength Calculator
Strength Calculator Estimate an overall strength score using one-rep max, body weight, training experience, and lift quality factors. Try it → Strength Calculator
Weightlifting Max Calculator Estimate your one-rep max (1RM) for a weightlifting exercise based on the weight lifted, repetitions completed, exercise type, and training experience. Try it → Weightlifting Max Calculator
Max Rep Calculator Estimate the maximum number of repetitions you can perform at a given weight based on your one-rep max, bodyweight assistance or loading, and exercise difficulty. Try it → Max Rep Calculator
Rep Max Calculator Estimate your one-repetition maximum (1RM) based on the weight lifted, number of reps completed, exercise type, and training experience using a weighted version of common rep max formulas. Try it → Rep Max Calculator
1RM Calculator Estimate your one-repetition maximum (1RM) from the weight lifted, repetitions completed, exercise type, and training experience using a practical strength formula with small adjustments for exercise complexity and lifter experience. Try it → 1RM Calculator
1 Rep Max Calculator Estimate your one-repetition maximum based on the weight lifted, repetitions completed, exercise type, and training experience. Try it → 1 Rep Max Calculator
One Rep Max Calculator Estimate your one-repetition maximum (1RM) using the Epley formula based on the weight lifted and the number of repetitions completed. Try it → One Rep Max Calculator
VO2 Max Calculator Estimate VO2 max using a 1.5 mile run test with age and sex adjustment factors. Try it → VO2 Max Calculator
Deload Weight Calculator Estimate an appropriate deload working weight based on your normal training weight, target deload intensity, planned volume reduction, and training experience. Try it → Deload Weight Calculator
Strength Gain Percentage Calculator Calculate the percentage increase in strength between a starting lift and a current lift, with an optional bodyweight normalization factor to compare relative strength progress. Try it → Strength Gain Percentage Calculator
KG to LBS Weightlifting Calculator Convert kilograms to pounds for weightlifting plates, barbells, and total lifted weight. Try it → KG to LBS Weightlifting Calculator
Lbs to Kg Weightlifting Calculator Convert loaded barbell weight from pounds to kilograms for weightlifting and strength training. Try it → Lbs to Kg Weightlifting Calculator
Rest Time Calculator Estimate recommended rest time between workout sets based on training goal, exercise type, set intensity, and reps performed. Try it → Rest Time Calculator
Workout Duration Calculator Estimate total workout duration based on exercise count, sets, average set time, rest time, and warm-up/cool-down intensity. Try it → Workout Duration Calculator
Training Frequency Calculator Estimate recommended weekly training sessions based on your goal, experience level, available training time, and recovery quality. Try it → Training Frequency Calculator
Workout Density Calculator Calculate workout density as total work performed per minute using sets, reps, weight, and total workout time. Try it → Workout Density Calculator
Calories Burned Weightlifting Calculator Estimate calories burned during a weightlifting session using body weight, workout duration, lifting intensity, and rest style. Try it → Calories Burned Weightlifting Calculator
Weightlifting Calorie Calculator Estimate calories burned during a weightlifting session using body weight, workout duration, training intensity, and lifting style. Try it → Weightlifting Calorie Calculator
Heart Rate Zone Calculator Estimate your target heart rate training zone range using age, resting heart rate, and exercise intensity with either the Karvonen method or maximum heart rate percentage method. Try it → Heart Rate Zone Calculator
Maximum Heart Rate Calculator Estimate your maximum heart rate using age and a selected calculation method. Try it → Maximum Heart Rate Calculator
RIR Calculator Estimate reps in reserve (RIR) for a set based on reps completed, load used, estimated one-rep max, and set difficulty. Try it → RIR Calculator
RPE to Percentage Calculator Estimate training load as a percentage of 1RM using RPE and reps performed. Try it → RPE to Percentage Calculator
Reps in Reserve Calculator Estimate reps in reserve (RIR) based on the weight used, your estimated one-rep max, reps completed, and exercise type. Try it → Reps in Reserve Calculator
Weight Plate Calculator Calculate how many weight plates to load on each side of a barbell based on your target total weight, bar weight, available plate size, and whether collars are included. Try it → Weight Plate Calculator
Barbell Plate Calculator Calculate the total loaded barbell weight based on bar weight and the number of plates loaded on each side. Try it → Barbell Plate Calculator
Plate Loading Calculator Calculate the weight to load on each side of a barbell based on your target total weight, bar weight, collar weight, and the number of plates per side. Try it → Plate Loading Calculator
Powerlifting Plate Calculator Calculate the total loaded barbell weight for a powerlifting setup using the bar weight and plate quantities loaded per side. Try it → Powerlifting Plate Calculator
Plates Per Side Calculator Calculate how much weight to load on each side of a barbell based on total target weight, bar weight, collar weight, and number of sides loaded. Try it → Plates Per Side Calculator
Barbell Weight Calculator Calculate the total loaded barbell weight by adding the bar weight, collars, and weight plates on both sides of the bar. Try it → Barbell Weight Calculator
Dumbbell Weight Calculator Estimate the total loaded weight of one adjustable dumbbell based on the handle, collars, plates per side, and optional fractional plates. Try it → Dumbbell Weight Calculator
Weekly Sets Calculator Estimate total weekly training sets for a muscle group based on workouts per week, exercises per workout, sets per exercise, training experience, and goal. Try it → Weekly Sets Calculator
Hard Sets Calculator Estimate total hard sets performed for a workout or training week based on exercises, working sets, intensity, and training frequency. Try it → Hard Sets Calculator
Effective Reps Calculator Estimate effective reps in a set based on reps completed, reps in reserve, load as a percentage of 1RM, and exercise type. Try it → Effective Reps Calculator
Total Reps Calculator Calculate total repetitions completed across multiple sets and exercises, with an adjustment for training frequency over a week. Try it → Total Reps Calculator
Workout Tonnage Calculator Calculate total workout tonnage by multiplying weight, reps, and sets, with an optional exercise type multiplier to estimate effective training load across different movement patterns. Try it → Workout Tonnage Calculator
Progressive Overload Calculator Estimate your next training weight based on your current working weight, completed reps, target reps, training experience, and desired overload rate. Try it → Progressive Overload Calculator
Weight Progression Calculator Estimate projected body weight after a set number of weeks based on current weight, weekly change, activity goal, and adherence level. Try it → Weight Progression Calculator
Linear Progression Calculator Calculate the value of a term in a linear progression (arithmetic sequence) using the first term, common difference, and target term number. Try it → Linear Progression Calculator
Double Progression Calculator Calculate the value at a specific term in a double progression where each term is formed by multiplying the arithmetic progression factor by the geometric progression factor. Try it → Double Progression Calculator
RPE Calculator Estimate one-rep max using RPE, weight lifted, reps performed, exercise type, and training experience. Try it → RPE Calculator
Caffeine Dosage Calculator Estimate a moderate caffeine dose based on body weight, desired intensity, caffeine sensitivity, and time available for effects. Try it → Caffeine Dosage Calculator
Caffeine Dose by Body Weight Calculator Estimate a caffeine dose in milligrams based on body weight, unit system, intended use, and personal tolerance. Try it → Caffeine Dose by Body Weight Calculator
Pre Workout Caffeine Calculator Estimate a pre-workout caffeine dose in milligrams based on body weight, training intensity, caffeine sensitivity, and whether you recently consumed caffeine. Try it → Pre Workout Caffeine Calculator
Training Volume Calculator Estimate total training volume for a workout based on sets, reps, load, exercise count, and intensity. Try it → Training Volume Calculator
Workout Volume Calculator Calculate total workout training volume based on exercises, sets, reps, and average weight lifted, with an intensity adjustment for bodyweight, light, moderate, or heavy loading. Try it → Workout Volume Calculator
Set Volume Calculator Estimate the volume of a rectangular set or stage area in cubic feet using length, width, and height, with adjustments for set complexity and material density. Try it → Set Volume Calculator
Volume Load Calculator Estimate total volume load based on item dimensions, quantity, packing efficiency, and load type. Try it → Volume Load Calculator
Weekly Training Volume Calculator Estimate total weekly training volume based on exercises performed, sets per exercise, reps per set, average load, and training frequency. Try it → Weekly Training Volume Calculator
Sets Per Muscle Group Calculator Estimate recommended weekly training sets for a muscle group based on training experience, goal, recovery quality, and weekly training frequency. Try it → Sets Per Muscle Group Calculator
Carbohydrate Intake Calculator Estimate recommended daily carbohydrate intake in grams based on body weight, activity level, and goal, with an option to base the result on total calorie intake. Try it → Carbohydrate Intake Calculator
Carbs for Muscle Gain Calculator Estimate recommended daily carbohydrate intake for muscle gain based on body weight, training duration, training intensity, weekly training frequency, and calorie surplus goal. Try it → Carbs for Muscle Gain Calculator
Fat Intake Calculator Estimate your recommended daily fat intake in grams based on daily calorie intake, dietary goal, activity level, and age. Try it → Fat Intake Calculator
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