Calculator Inputs
This page uses a stacked layout, while the input controls switch to three columns on large screens, two on medium screens, and one on mobile.
Example Data Table
| Profile | Formula | Weight | Height | Age | Activity | BMR | TDEE |
|---|---|---|---|---|---|---|---|
| Male | Mifflin-St Jeor | 70 kg | 175 cm | 30 | Moderate | 1,649 kcal | 2,556 kcal |
| Female | Harris-Benedict Revised | 60 kg | 165 cm | 28 | Light | 1,397 kcal | 1,921 kcal |
| Male, 15% body fat | Katch-McArdle | 82 kg | 180 cm | 35 | Active | 1,876 kcal | 3,236 kcal |
Formula Used
1) Mifflin-St Jeor
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
2) Harris-Benedict Revised
Male: BMR = 88.362 + 13.397 × weight + 4.799 × height − 5.677 × age
Female: BMR = 447.593 + 9.247 × weight + 3.098 × height − 4.330 × age
3) Katch-McArdle
Lean Body Mass: LBM = weight × (1 − body fat % ÷ 100)
BMR: BMR = 370 + 21.6 × lean body mass(kg)
4) TDEE and Goal Calories
TDEE: TDEE = selected BMR × activity factor
Goal Calories: Goal calories = TDEE + chosen calorie adjustment
BMR estimates energy used at rest. TDEE expands that estimate by applying activity. These values guide meal planning but do not replace personalized medical advice.
How to Use This Calculator
- Choose metric or imperial units.
- Enter age, sex, weight, and height.
- Optional: add body fat percentage for lean-mass analysis.
- Select your preferred BMR formula.
- Choose your activity level to estimate TDEE.
- Pick a calorie goal or enter a custom adjustment.
- Click Calculate BMR to show the result above the form.
- Use the CSV and PDF buttons to export the summary.
FAQs
1) What does BMR mean?
BMR means basal metabolic rate. It estimates how many calories your body may burn each day while at full rest, without exercise or digestion demands.
2) Which formula should I use?
Mifflin-St Jeor is commonly used for general estimates. Harris-Benedict is another classic option. Katch-McArdle is useful when you know body fat percentage.
3) Is BMR the same as TDEE?
No. BMR reflects calories at rest. TDEE adds movement and exercise through an activity multiplier, giving a broader estimate of daily calorie needs.
4) Why does body fat percentage matter?
Body fat helps estimate lean body mass. Katch-McArdle uses lean mass directly, so accurate body fat data can make that formula more useful.
5) Can I use this for weight loss planning?
Yes. Choose a calorie deficit option to estimate a lower intake target. Still monitor progress, hunger, training, and recovery before making large diet changes.
6) Why are formula results different?
Each formula was built from different research groups and assumptions. Small differences are normal, so compare outputs and pick the method that fits your data.
7) Is BMI a body fat measurement?
No. BMI is only a height-to-weight screening number. It does not separate fat, muscle, bone, or water, so context always matters.
8) Are these values exact?
No. They are useful estimates, not guarantees. Sleep, hormones, stress, illness, medications, muscle mass, and tracking accuracy can change real energy needs.