BMR & Calorie Calculator

Basal Metabolic Rate (BMR) is the minimum energy your body needs at rest for basic functions like breathing, heartbeat, and body temperature regulation.

Harris-Benedict Equation (Revised)

This tool uses the revised Harris-Benedict equation (1984) to calculate BMR.

• Male: BMR = 88.362 + (13.397 x weight kg) + (4.799 x height cm) - (5.677 x age)
• Female: BMR = 447.593 + (9.247 x weight kg) + (3.098 x height cm) - (4.330 x age)

What is TDEE?

TDEE (Total Daily Energy Expenditure) is your total daily calorie burn, calculated by multiplying BMR by an activity factor.

• Sedentary: BMR x 1.2
• Light exercise (1-3 days/week): BMR x 1.375
• Moderate exercise (3-5 days/week): BMR x 1.55
• Hard exercise (6-7 days/week): BMR x 1.725
• Very hard exercise: BMR x 1.9

Weight Management

To manage weight, adjust calorie intake relative to TDEE. For weight loss, eat less than TDEE; for weight gain, eat more. Generally, losing 1 kg requires a deficit of about 7,200 kcal.

Q. What is Basal Metabolic Rate (BMR)?

A. BMR is the minimum energy required to sustain basic life functions at rest, including breathing, heartbeat, and temperature regulation. It accounts for about 60-70% of total daily calorie expenditure.

Q. How is TDEE calculated?

A. TDEE is calculated by multiplying BMR by an activity factor based on exercise frequency: sedentary (1.2), light (1.375), moderate (1.55), hard (1.725), or very hard (1.9).

Q. What is the Harris-Benedict equation?

A. The Harris-Benedict equation, developed in 1919 and revised in 1984, estimates BMR using height, weight, age, and gender. It is one of the most widely used BMR calculation formulas.