Harris-Benedict Calculator (Basal Metabolic Rate) (2024)

Calculating your basal metabolic rate is easy; all you need to measure is your weight and height, although your age and sex also come into play. The calculators for both sexes are as follows:

• For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)

• For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)

The Harris-Benedict Equation is a formula to calculate the BMR. Then the BMR can be multiplied by an activity factor to determine your total daily energy expenditure (given in calories).

Want to start at the very beginning? Check the basic calorie calculator!

To determine your TDEE (Total Daily Energy Expenditure), multiply your BMR by the appropriate activity factor, as follows:

• Sedentary (little or no exercise): calories = BMR × 1.2;
• Lightly active (light exercise/sports 1-3 days/week): calories = BMR × 1.375;
• Moderately active (moderate exercise/sports 3-5 days/week): calories = BMR × 1.55;
• Very active (hard exercise/sports 6-7 days a week): calories = BMR × 1.725; and
• If you are extra active (very hard exercise/sports & a physical job): calories = BMR × 1.9.

For more on BMR, check out the Mifflin St Jeor equation calculator and the Katch-McArdle formula calculations.

Keeping a healthy diet and using the Harris-Benedict calculator to keep an eye on your BMR will make it easier for you to stay in good health. Thanks to the Harris-Benedict calculator and Harris-Benedict equation, you can know the perfect amount of calories (or maintenance calories) to eat if you want to keep your body weight as it is. If you are looking to gain or lose weight, you can also use this number as a point to eat more or less then, respectively. Please remember to consult a medical expert if you want to gain or lose a lot of weight.

🙋 Hi! Maybe it's time to make good use of the calorie intake calculator?

To calculate your BMR, you would usually use the Harris-Benedict equation:

1. For women, it's: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age).
2. For men, the formula is: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age).

To increase your BMR (basal metabolic rate), you can try:

1. Eating more protein in every meal.
2. Doing more HIIT (high-intensity interval training) workouts.
3. Increasing your daily activity – choose stairs over the elevator, walk more, switch to a standing desk.
4. Eating more spicy foods.
5. Doing more resistance workouts – muscles burn more calories than fat tissue.

To calculate your basal metabolic rate in imperial units, use the equations:

1. For men: 66.47 + (6.24 × weight in pounds) + (12.7 × height in inches) − (6.75 × age in years).
2. For women: BMR = 65.51 + (4.34 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years)

The Harris-Benedict equation is a mathematical formula that allows you to count your basal metabolic rate – BMR. It needs your age, weight, and height. There are two separate formulas for men and women:

1. For women – BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age).
2. For men – BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age).

To calculate your female BMR, you need to:

1. Know your exact weight and height. Don't cheat - it will only make the results inaccurate.
2. Use the Harris-Benedict equation for women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age).
3. The result is your basal metabolic rate – BMR. You can then multiply it with your physical activity level – PAL – to find your total daily energy expenditure – TDEE.