Male · Mifflin-St Jeor · BMR + TDEE
BMR Calculator for Men
Pre-set for male. Calculates Basal Metabolic Rate using: BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5. See your TDEE at every activity level.
The Male Mifflin-St Jeor Formula
Male BMR Formula
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5The +5 constant in the male formula accounts for the higher lean body mass and muscle percentage typical of men. Men generally have 10–15% higher BMRs than women of equivalent height, weight, and age due to greater average muscle mass.
This formula has been validated in independent studies as the most accurate predictor of resting energy expenditure for Asian men. The older Harris-Benedict equation consistently overestimates BMR by 5–10% in Asian populations.
BMR Reference Values for Singaporean Men (Age 35)
| Weight | 165 cm | 170 cm | 175 cm |
|---|---|---|---|
| 60 kg | 1,547 kcal | 1,578 kcal | 1,609 kcal |
| 70 kg | 1,647 kcal | 1,678 kcal | 1,709 kcal |
| 80 kg | 1,747 kcal | 1,778 kcal | 1,809 kcal |
| 90 kg | 1,847 kcal | 1,878 kcal | 1,909 kcal |
BMR decreases by approximately 50–80 kcal per decade of ageing due to gradual muscle loss.
Frequently Asked Questions
What is the average BMR for Singaporean men?
The average Singaporean man is approximately 70 kg and 170 cm tall at age 35. Using the Mifflin-St Jeor formula, this gives a BMR of approximately 1,680 kcal/day. Multiplied by a sedentary activity level (1.2×), the TDEE is around 2,016 kcal/day. These figures vary significantly with body weight — a heavier or more muscular man will have a higher BMR.
How does muscle mass affect BMR for men?
Muscle tissue burns approximately 3× more calories at rest than fat tissue. Men with greater lean muscle mass — built through resistance training — have measurably higher BMRs than men of the same weight and height who carry more body fat. This is one of the primary reasons strength training is recommended as a long-term weight management strategy: building muscle permanently raises your resting calorie burn.