Unlock insights into your metabolism with our free Harris-Benedict Calculator. Quickly determine your Basal Metabolic Rate (BMR), the calories your body burns at rest, and estimate your Total Daily Energy Expenditure (TDEE) based on your activity level. This powerful tool helps you understand your body's energy needs for effective weight management, muscle gain, or maintaining a healthy lifestyle. Simply input your gender, age, weight, and height to get personalized results.
Formula:
The Harris-Benedict Equation calculates your Basal Metabolic Rate (BMR) differently for men and women:
- For Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
- For Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
To estimate your Total Daily Energy Expenditure (TDEE), your BMR is multiplied by an activity factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Extra active (very hard exercise/sports & a physical job): BMR × 1.9
Variables:
- BMR: Basal Metabolic Rate (calories/day)
- Weight: Your weight in kilograms (kg)
- Height: Your height in centimeters (cm)
- Age: Your age in years