How to Calculate BMR with Exercise (And Why It Matters)

If you're trying to lose weight or build muscle, you've probably heard of BMR (Basal Metabolic Rate). Your BMR represents the number of calories your body burns completely at rest. It's the energy required to keep your heart beating, your lungs breathing, and your organs functioning.

But here is the catch: almost nobody is at complete rest all day. To get an accurate picture of how many calories you actually burn, you need to calculate your BMR with exercise included. This final number is known as your Total Daily Energy Expenditure (TDEE).

Step 1: Find Your Base BMR

First, you need your baseline BMR. The most accurate and scientifically backed formula used by dietitians today is the Mifflin-St Jeor Equation.

Step 2: Apply the Exercise Multiplier

Once you have your BMR, you must multiply it by an activity factor to calculate your BMR with exercise (your TDEE).

• Sedentary (Little or no exercise): BMR × 1.2
• Lightly active (1-3 days/week): BMR × 1.375
• Moderately active (3-5 days/week): BMR × 1.55
• Very active (6-7 days/week): BMR × 1.725
• Super active (Physical job + training): BMR × 1.9

The Easy Way: Use a BMR Calculator with Exercise

Doing this math by hand is tedious. That is exactly why we built a free tool that does the heavy lifting for you.

Our Calorie & BMR Calculator uses the exact Mifflin-St Jeor formula and instantly applies the standard exercise multipliers. It will tell you exactly how many calories to eat to lose weight, maintain weight, or gain muscle.