BMR Calculator for Men
Men burn more calories at rest than women of the same size — about 166 more a day — because men typically carry more muscle, and muscle is the tissue that burns energy around the clock. The BMR calculator for men above uses the male version of the Mifflin-St Jeor equation, so your number reflects that difference instead of borrowing from a general average.
This page works through the formula for men, shows BMR at every age and weight, explains how muscle, training and diet change the number, and shows how to turn your BMR into a daily calorie target for fat loss, maintenance or muscle gain.
The BMR Formula for Men
For men, the Mifflin-St Jeor equation is: BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age in years + 5. The +5 at the end is what makes it the male formula — the female version subtracts 161 instead. Everything else is identical.
Worked Example: A 30-Year-Old Man
A man aged 30, weighing 70 kg, 175 cm tall. Step by step: 10 × 70 = 700; 6.25 × 175 = 1,093.75; 5 × 30 = 150, subtracted; then add 5. Total: 700 + 1,093.75 − 150 + 5 = 1,648.75, rounded to 1,649 calories a day. That is the default result the BMR calculator above shows when it loads — about 69 calories an hour at complete rest.
Worked Example: A 40-Year-Old Man
A man aged 40, weighing 85 kg, 180 cm tall: 10 × 85 = 850; 6.25 × 180 = 1,125; 5 × 40 = 200, subtracted; plus 5. Total: 850 + 1,125 − 200 + 5 = 1,780 calories a day. He is 15 kg heavier than the first example and 10 years older, and the extra weight wins: his BMR is 131 calories higher.
BMR for Men by Age and Weight
The table below shows BMR for men of average height (178 cm) at different ages and weights, with moderately active daily needs alongside.
| Age and weight | BMR | Daily needs (moderately active) |
|---|---|---|
| 25 years, 75 kg | 1,743 kcal | 2,701 kcal |
| 30 years, 80 kg | 1,768 kcal | 2,740 kcal |
| 40 years, 85 kg | 1,780 kcal | 2,759 kcal |
| 50 years, 85 kg | 1,730 kcal | 2,682 kcal |
| 60 years, 85 kg | 1,680 kcal | 2,604 kcal |
| 70 years, 80 kg | 1,568 kcal | 2,430 kcal |
Check the 30-year-old row: 10 × 80 + 6.25 × 178 − 5 × 30 + 5 = 800 + 1,112.5 − 150 + 5 = 1,767.5, rounded to 1,768, and 1,768 × 1.55 = 2,740. The 70-year-old row: 800 + 1,112.5 − 350 + 5 = 1,567.5, rounded to 1,568, and 1,568 × 1.55 = 2,430. Both match. Notice the peak: BMR is highest in the 40s for a man who gains weight with age, then falls as the age term takes over.
Muscle and Men’s BMR
Muscle is the main reason men’s BMRs vary so much at the same weight. A kilogram of muscle burns about 13 calories a day at rest, against about 4.5 for a kilogram of fat — so a lean, muscular 85 kg man can have a BMR 100 to 150 calories higher than a sedentary 85 kg man with the same weight. The standard formula cannot see that difference, because it only knows total weight. If you lift weights and carry more muscle than average, the Katch-McArdle formula in the calculator is the better choice: it uses your lean body mass. At 20% body fat, an 85 kg man has 68 kg of lean mass and a BMR of 370 + 21.6 × 68 = 1,839 calories — higher than the 1,780 the standard formula gives, because the standard formula assumes an average body fat level. Get your body fat percentage from the body fat calculator first.
From BMR to a Daily Target
Multiply your BMR by your activity factor to get your daily calorie needs. For the 30-year-old man with a BMR of 1,649, that is 1,979 calories a day if sedentary, 2,556 if moderately active, and 3,133 if extra active. Then adjust for your goal: subtract 500 for fat loss, add 500 for muscle gain. The TDEE calculator shows every activity level and every goal target at once, and the calorie calculator adds macro splits in grams.
| Goal (man, 2,556 maintenance) | Daily calories | Expected result |
|---|---|---|
| Aggressive cut (−1,000) | 1,556 kcal | About 1 kg/week — short term only |
| Cut (−500) | 2,056 kcal | About 0.5 kg/week fat loss |
| Mild cut (−250) | 2,306 kcal | About 0.25 kg/week |
| Maintain | 2,556 kcal | Weight stable |
| Lean bulk (+250) | 2,806 kcal | Slow muscle gain, minimal fat |
| Bulk (+500) | 3,056 kcal | About 0.5 kg/week gain |
What Lowers a Man’s BMR
- Age. BMR falls about 5 calories a year, mostly through muscle loss. Strength training twice a week slows it sharply.
- Crash dieting. Very low calorie intake can cut BMR by 10 to 15 percent as the body adapts. A 500 deficit is far safer than a 1,000 deficit.
- Losing muscle. Dieting without strength training costs muscle, and every kilogram lost lowers BMR by about 13 calories a day.
- Low testosterone. Testosterone supports muscle mass, and low levels are linked with lower BMR. If you have fatigue, low mood and unexplained weight gain, ask your doctor for a blood test.
- Underactive thyroid. Lowers BMR and causes weight gain, fatigue and feeling cold. It is treatable once diagnosed.
- Poor sleep. Short sleep disrupts the hormones that control appetite and energy burn, and is linked with lower resting burn.
Building Muscle to Raise BMR
The only reliable way to raise your BMR is to add muscle. Each kilogram adds about 13 calories a day — small on its own, but 5 kg of muscle adds roughly 65 calories a day of resting burn, plus the calories burned in the training itself, plus better insulin sensitivity and strength. The formula is simple, if not easy: train with weights two to four times a week, eat 1.6 to 2.0 g of protein per kg of body weight a day, and sleep seven to nine hours. For a 80 kg man that is 128 to 160 g of protein a day. Supplements that promise to boost metabolism — green tea extract, caffeine, chilli — add tens of calories at most and are no substitute for muscle.
Common Mistakes Men Make With BMR
- Using the female formula. It reads 166 calories low. Check the calculator is set to male.
- Using pounds as kilograms. 200 lb is 91 kg, not 200. Divide pounds by 2.205.
- Choosing “very active” for three gym sessions. That is moderately active. The extra-active level is for twice-daily training or physical work.
- Eating at BMR instead of TDEE. BMR is rest only. Eating 1,649 calories while living an active life is a large deficit, not maintenance.
- Never recalculating. Lose 10 kg and your BMR falls by about 100 calories a day. Recalculate every 5 kg lost.
Related tools: your full daily burn from the TDEE calculator, a daily target with macros from the calorie calculator, and your weight category from the BMI calculator. The National Heart, Lung, and Blood Institute has guidance on healthy weight and metabolism for men.
At a Glance
- The men’s Mifflin-St Jeor formula is BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age + 5.
- A normal BMR for a man is roughly 1,500 to 2,000 calories a day.
- Men burn about 166 more calories a day at rest than women of the same size.
- BMR is 60 to 70% of your total daily burn — multiply it by an activity factor to get your daily needs.
- To lose fat, eat about 500 calories below your daily needs; to gain muscle, eat about 250 to 500 above.
- Muscle is the main lever: each kilogram of muscle adds about 13 calories a day to your BMR.
- Recalculate every 5 kg of weight change, or every 6 to 12 months.
Frequently Asked Questions
What is a normal BMR for a man?
Most adult men have a BMR between 1,500 and 2,000 calories a day. A smaller, older man may be near 1,400, while a tall, heavy younger man may be above 2,200. The number depends mainly on weight, height and age — use the calculator above for your exact figure.
How do I calculate my BMR as a man?
Use the Mifflin-St Jeor equation for men: BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age in years + 5. Or enter your numbers into the calculator at the top of this page — it shows all three formulas at once.
Does muscle raise a man’s BMR?
Yes. Muscle burns about 13 calories per kilogram per day at rest, roughly three times as much as fat tissue. Adding 5 kg of muscle raises BMR by about 65 calories a day, plus the calories burned during the training itself.
Why is my BMR lower than average?
The usual causes are age, a low body weight, muscle loss from dieting without strength training, crash dieting, poor sleep, or a medical cause such as low testosterone or an underactive thyroid. If your BMR seems unusually low and you feel tired or cold, talk to your doctor.
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE — total daily energy expenditure — is BMR plus everything else: walking, working, training and digestion. TDEE is usually 1.2 to 1.9 times BMR, depending on activity. Use the TDEE calculator to find yours.
How often should I recalculate my BMR?
Every time your weight changes by about 5 kg, and at least every 6 to 12 months as you age. A BMR from two years ago can be 100 calories or more off today.
This page is for general information only and is not medical advice. The calculators give estimates, not exact measurements — real BMR varies by about 10% between people of the same size. If you have a thyroid condition, diabetes, an eating disorder, or you are planning a large calorie deficit, speak to a doctor or registered dietitian first.