Calculator Inputs
Formula Used
The calculator uses weight in kilograms, height in centimeters, and age in years. Imperial entries are converted before the equation runs.
| Version | Sex | Formula |
|---|---|---|
| Revised | Male | BMR = 88.362 + 13.397W + 4.799H - 5.677A |
| Revised | Female | BMR = 447.593 + 9.247W + 3.098H - 4.330A |
| Original | Male | BMR = 66.473 + 13.7516W + 5.0033H - 6.755A |
| Original | Female | BMR = 655.0955 + 9.5634W + 1.8496H - 4.6756A |
TDEE equals BMR multiplied by the activity factor. Target calories equal TDEE plus your chosen goal adjustment. Macro grams are estimated from protein per kilogram, fat percentage, and remaining carbohydrate calories.
Example Data Table
| Profile | Age | Weight | Height | Activity | BMR | TDEE |
|---|---|---|---|---|---|---|
| Male sample | 30 | 80 kg | 180 cm | 1.55 | 1,826 kcal | 2,831 kcal |
| Female sample | 28 | 62 kg | 165 cm | 1.375 | 1,406 kcal | 1,934 kcal |
| Active sample | 35 | 90 kg | 188 cm | 1.725 | 1,990 kcal | 3,433 kcal |
How to Use This Calculator
- Select metric or imperial units.
- Enter sex, age, weight, and height.
- Choose the original or revised Harris Benedict equation.
- Select your activity level for daily energy needs.
- Add a calorie deficit or surplus for your goal.
- Set protein, fat, and meal planning options.
- Click calculate to show results above the form.
- Use the CSV or PDF button to export the report.
BMR Planning Guide
Why BMR Matters
Basal metabolic rate is the energy your body needs at rest. It supports breathing, circulation, cell repair, and temperature control. The Harris Benedict equation gives a practical estimate from common body details. It is useful because it does not require laboratory testing. It turns simple inputs into a daily calorie starting point.
From BMR to Daily Calories
BMR alone is not your full daily need. Movement, work, training, and digestion raise energy use. This calculator multiplies BMR by an activity factor. The result is total daily energy expenditure. That number is often called maintenance calories. Eating near it may help weight stay stable.
Using Goals Safely
A calorie deficit may support fat loss. A calorie surplus may support weight gain. Large changes can be hard to maintain. Smaller changes are often easier to follow. Many people start with 250 to 500 calories. Results should be reviewed with body weight trends. Sleep, stress, water, and training also matter.
Macro Planning
Protein is estimated from body weight. Fat is calculated as a share of target calories. Carbohydrates receive the remaining calories. This makes the report useful for meal planning. Athletes may need more protein and carbohydrates. Sedentary users may prefer a modest target. Medical needs can change these numbers. Use professional advice for clinical nutrition decisions.
Interpreting the Result
The answer is an estimate, not a fixed rule. Track intake and weight for several weeks. Adjust calories when progress stalls. Keep measurements consistent. Use the same equation when comparing changes. Export the report for coaching, records, or future review.
Frequently Asked Questions
1. What does BMR mean?
BMR means basal metabolic rate. It estimates calories your body uses at rest for basic functions like breathing, circulation, repair, and temperature control.
2. What is the Harris Benedict equation?
It is a calorie estimation formula using sex, age, weight, and height. This calculator includes both original and revised versions.
3. Which equation version should I use?
The revised version is usually preferred for modern planning. The original version is included for comparison, research, and historical reference.
4. What is TDEE?
TDEE means total daily energy expenditure. It estimates daily calories after activity is added to your basal metabolic rate.
5. How should I choose an activity factor?
Pick the level that best reflects your usual week. Include exercise, work demands, walking, and regular movement when choosing.
6. Can this calculator help with fat loss?
Yes. Enter a negative goal adjustment to create a calorie deficit. Start modestly and review progress over several weeks.
7. Are macro results exact?
No. They are planning estimates. You can adjust protein, fat percentage, and total calories based on preference and progress.
8. Is this medical advice?
No. It is an educational calculator. People with medical conditions should ask a qualified professional before changing diet.