CalcBit.
HealthUpdated 2026-06-12

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and daily calorie needs. Free BMR calculator with Harris-Benedict equation.

Calculator widget coming soon. Use the information below to understand this tool.

OverviewHow It WorksFormulaExamplesBenefitsFAQRelated

What is BMR Calculator?

A BMR (Basal Metabolic Rate) calculator estimates the number of calories your body needs to maintain basic life functions at rest. It uses the Harris-Benedict equation, which considers age, gender, weight, and height.

How It Works

The calculator applies the Harris-Benedict equation based on your inputs, then multiplies your BMR by an activity factor to estimate your total daily calorie needs.

Formula & Calculation Method

Men: BMR = 88.362 + (13.397 × W) + (4.799 × H) - (5.677 × A). Women: BMR = 447.593 + (9.247 × W) + (3.098 × H) - (4.330 × A)

W = Weight in kg, H = Height in cm, A = Age in years. TDEE = BMR × Activity Factor (1.2-1.9)

Examples

Standard BMR

1Weight: 75 kg

2Height: 175 cm

3Age: 30

4BMR = 88.362 + (13.397 × 75) + (4.799 × 175) - (5.677 × 30)

5BMR = 1,720 calories/day

BMR: 1,720 cal/day

Benefits

  • 1
    Understand calorie needs
  • 2
    Weight management planning
  • 3
    Fitness goal setting
  • 4
    Nutrition planning
  • 5
    Metabolic health tracking

Common Use Cases

Weight loss planningMuscle gain diet planningAthletic performanceMedical nutrition therapyDiet plan customization

Expert Tips

  • 1
    Recalculate BMR after significant weight change
  • 2
    Be honest about activity levels
  • 3
    Use BMR as starting point, adjust based on results
  • 4
    Combine with BMI for comprehensive health view
  • 5
    Consult nutritionist for personalized diet plan

Common Mistakes to Avoid

  • !
    Overestimating activity level
  • !
    Not recalculating after weight change
  • !
    Using wrong formula variant
  • !
    Ignoring individual variations
  • !
    Not adjusting for goals

Frequently Asked Questions

Find answers to common questions about this calculator below.

BMR (Basal Metabolic Rate) is the calories your body burns at rest. For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age). For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age).

To lose 0.5 kg per week, create a deficit of 500 calories per day. Your TDEE (Total Daily Energy Expenditure) = BMR × activity factor. Eat TDEE - 500 calories daily for steady weight loss.

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