Calculate BMR and TDEE with flexible units instantly. Adjust activity, goals, and macro preferences easily. See clear calorie targets before planning meals each day.
| Profile | Sex | Age | Weight | Height | Activity | Estimated TDEE |
|---|---|---|---|---|---|---|
| Office worker | Female | 29 | 62 kg | 165 cm | Light (1.375) | ~2,000 kcal |
| Gym enthusiast | Male | 34 | 78 kg | 178 cm | Moderate (1.55) | ~2,750 kcal |
| Physical job | Male | 41 | 86 kg | 180 cm | Very Active (1.725) | ~3,200 kcal |
Values above are illustrative examples. Actual results vary with body composition, routines, and food intake tracking quality.
Revised Harris-Benedict (1984)
Men: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age)
Original Harris-Benedict (1919)
Men: BMR = 66.473 + (13.752 × weight kg) + (5.003 × height cm) − (6.755 × age)
Women: BMR = 655.096 + (9.563 × weight kg) + (1.850 × height cm) − (4.676 × age)
TDEE: Activity-adjusted calories = BMR × activity factor
Optional TEF: TEF calories = Activity-adjusted calories × TEF%
Maintenance: TDEE = Activity-adjusted calories + TEF calories
Target Calories: Target = Maintenance TDEE ± goal adjustment
The Harris-Benedict method estimates basal metabolic rate, the calories your body uses at rest for breathing, circulation, and cellular repair. In nutrition planning, this value is the foundation for daily calorie targets. Most adults see BMR ranges between 1,200 and 2,200 calories, depending on body size, age, and sex. Larger bodies usually produce higher BMR values because metabolically active tissue requires more energy throughout the day. Body composition influences resting expenditure too.
Accurate inputs improve decision quality. Weight should be current, measured under similar conditions, and updated weekly during active dieting. Height is stable, but age changes formulas slightly each year. Selecting metric or imperial units does not affect accuracy when conversions are correct. A 2 kilogram logging error can shift calorie estimates enough to slow expected progress, especially during cutting phases with tighter energy margins. Consistent timing reduces noisy comparisons.
TDEE is estimated by multiplying BMR by an activity factor. Sedentary values start near 1.20, while highly active routines can reach 1.725 or higher. Choosing the wrong activity multiplier is a common planning mistake. Desk workers who train four times weekly often fit moderate ranges better than very active. Reassess activity assumptions when step counts, training volume, or job demands change for multiple weeks. Wearables help validate movement patterns.
After maintenance calories are estimated, the calculator applies goal adjustments for fat loss, muscle gain, or maintenance. Moderate deficits often fall around 10 to 20 percent below TDEE, while lean bulking phases may use smaller surpluses. The macro section converts calories into grams for protein, carbohydrates, and fat, making meal planning practical. Protein targets are often prioritized first to support satiety and recovery. Fiber supports appetite control well.
Use the output as a starting estimate, not a final prescription. Track body weight trends, workout performance, hunger, and adherence for two to three weeks before making changes. If weekly progress is slower than expected, adjust calories by 100 to 200 per day and continue monitoring. Combining TDEE estimates with consistent logging produces better decisions than relying on formulas or intuition alone. Sleep quality affects appetite and expenditure.
No. It is a strong estimate, but metabolism varies with body composition, genetics, hormones, and daily movement. Use the result as a baseline, then adjust calories based on two to three weeks of actual progress.
Most users should start with the revised equation because it generally reflects modern populations better. The original version is still useful for comparison, especially when reviewing older plans or legacy nutrition notes.
Choose the factor that matches your average week, not your best workout day. Consider job movement, steps, training frequency, and training intensity. If unsure, start lower and increase only if weight trends suggest underestimation.
Thermic effect accounts for calories used during digestion and nutrient processing. Including it can slightly improve planning accuracy, especially for structured meal plans, but consistency in tracking matters more than small formula differences.
Recalculate after meaningful changes in body weight, activity, or training volume. A practical rule is every two to four weeks during active dieting, or monthly during maintenance when routines and measurements remain stable.
Yes. The calculator converts calorie targets into daily grams for protein, carbs, and fat. Use those gram targets to build meals, then refine portions using your hunger, performance, and weight trend data.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.