速答：常见人群的基础代谢率（BMR）

基于 Mifflin-St Jeor 公式（1990）估算的每日静息能量消耗。实际每日总消耗（TDEE）约为 BMR × 活动系数（久坐 1.2、轻度活动 1.375、中度活动 1.55、剧烈活动 1.725）：

人群年龄身高体重BMR（kcal/天）
成年男性30 岁178 cm75 kg~1,720
成年女性30 岁163 cm60 kg~1,320
久坐男性45 岁175 cm85 kg~1,730
久坐女性45 岁165 cm65 kg~1,300
活跃男性25 岁180 cm70 kg~1,760

BMR Calculator

Use this free BMR calculator to find your Basal Metabolic Rate using the Mifflin-St Jeor equation.
About BMR

Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions.

What BMR measures:

  • Breathing
  • Circulation
  • Cell production
  • Nutrient processing
  • Protein synthesis
  • Ion transport

Activity Levels:

  • Sedentary: Little or no exercise, desk job
  • Light Exercise: Sports 1-3 days/week
  • Moderate Exercise: Sports 3-5 days/week
  • Active: Hard exercise 6-7 days/week
  • Very Active: Very hard exercise & physical job

This calculator uses the Mifflin-St Jeor Equation, which is considered more accurate than the Harris-Benedict Equation for most people.

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How our BMR calculator works

1

Enter your stats

Type your age, sex, weight, and height. We use the Mifflin-St Jeor equation, which is the most accurate BMR formula for most non-athletic adults.

2

Get your basal metabolic rate

BMR is the calories your body burns at complete rest to maintain breathing, circulation, cell production, and brain function. It excludes any activity.

3

Add activity to get TDEE

BMR alone underestimates total calorie needs. Multiply by 1.2 (sedentary) to 1.9 (very active) to get TDEE, your true daily calorie burn.

Key things to know about our bmr calculator:

  • Average BMR: Adult women typically have a BMR of 1,200-1,500 calories. Adult men: 1,500-1,800. Higher for younger, larger, more muscular people.
  • Why BMR matters: Eating below BMR is essentially a starvation diet. Use BMR as a floor, then layer activity on top to find your sustainable intake.
  • Pair with TDEE: For activity-adjusted calorie needs, use the TDEE calculator. For weight loss targets, use the calorie deficit calculator.

For related calculations, try our TDEE calculator.

基础代谢率（BMR）公式（参考资料）