BMR & Calorie Calculator
This calculator helps you accurately determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to plan weight management and healthy eating habits. You can also check your BMI and ideal weight range for better health awareness.
Formulas and Information
BMR - Harris-Benedict Formula:
• Male: 66 + (13.7 × weight kg) + (5 × height cm) - (6.8 × age)
• Female: 655 + (9.6 × weight kg) + (1.8 × height cm) - (4.7 × age)
BMI (Body Mass Index):
• BMI = weight(kg) ÷ (height(m) × height(m))
• Underweight: < 18.5
• Normal: 18.5~22.9
• Overweight: 23~24.9
• Obese: ≥ 25
TDEE (Total Daily Energy Expenditure):
• Sedentary: BMR × 1.2
• Light Activity: BMR × 1.375
• Moderate Activity: BMR × 1.55
• Active: BMR × 1.725
• Very Active: BMR × 1.9
Weight Management Guide:
• Weight Loss: TDEE - 500kcal (0.5kg loss/week)
• Weight Gain: TDEE + 500kcal (0.5kg gain/week)
• Weight Maintenance: Maintain TDEE
• Male: 66 + (13.7 × weight kg) + (5 × height cm) - (6.8 × age)
• Female: 655 + (9.6 × weight kg) + (1.8 × height cm) - (4.7 × age)
BMI (Body Mass Index):
• BMI = weight(kg) ÷ (height(m) × height(m))
• Underweight: < 18.5
• Normal: 18.5~22.9
• Overweight: 23~24.9
• Obese: ≥ 25
TDEE (Total Daily Energy Expenditure):
• Sedentary: BMR × 1.2
• Light Activity: BMR × 1.375
• Moderate Activity: BMR × 1.55
• Active: BMR × 1.725
• Very Active: BMR × 1.9
Weight Management Guide:
• Weight Loss: TDEE - 500kcal (0.5kg loss/week)
• Weight Gain: TDEE + 500kcal (0.5kg gain/week)
• Weight Maintenance: Maintain TDEE
Complete Guide to Basal Metabolic Rate (BMR)
01
What is BMR?
Basal Metabolic Rate (BMR) represents the minimum amount of energy your body needs to sustain life. It's the calories required for basic physiological functions like heartbeat, breathing, temperature regulation, and cell regeneration.
02
Harris-Benedict Formula
Male: 66 + (13.7 × weight kg) + (5 × height cm) - (6.8 × age)
Female: 655 + (9.6 × weight kg) + (1.8 × height cm) - (4.7 × age)
Developed in 1919 and revised in 1984, this formula remains the medical standard with approximately 90% accuracy.
Female: 655 + (9.6 × weight kg) + (1.8 × height cm) - (4.7 × age)
Developed in 1919 and revised in 1984, this formula remains the medical standard with approximately 90% accuracy.
03
TDEE Calculator
Total Daily Energy Expenditure represents your total calorie burn. Multiply BMR by activity level:
• Sedentary (0-1×/week): BMR × 1.2
• Light (1-3×/week): BMR × 1.375
• Moderate (3-5×/week): BMR × 1.55
• Active (6-7×/week): BMR × 1.725
• Very Active (2×/day): BMR × 1.9
• Sedentary (0-1×/week): BMR × 1.2
• Light (1-3×/week): BMR × 1.375
• Moderate (3-5×/week): BMR × 1.55
• Active (6-7×/week): BMR × 1.725
• Very Active (2×/day): BMR × 1.9
04
Weight Management Guidelines
Weight Loss: TDEE - 500kcal (~0.5kg/week)
Maintenance: TDEE
Weight Gain: TDEE + 500kcal (~0.5kg/week)
Combine with adequate protein (1.6-2.2g/kg) and resistance training for best results.
Maintenance: TDEE
Weight Gain: TDEE + 500kcal (~0.5kg/week)
Combine with adequate protein (1.6-2.2g/kg) and resistance training for best results.
05
Age & Gender Factors
Age: BMR decreases 2-3% per decade after age 20 due to muscle loss.
Gender: Men typically have 5-10% higher BMR than women due to greater muscle mass and lower body fat percentage.
Gender: Men typically have 5-10% higher BMR than women due to greater muscle mass and lower body fat percentage.
06
How to Boost BMR
• Resistance Training: Build muscle for higher resting calorie burn
• Protein Intake: High thermic effect burns more energy
• Adequate Sleep: Prevent hormonal imbalances
• Stay Hydrated: 2L+ water daily
• HIIT Training: Elevates metabolism for 24+ hours
• Protein Intake: High thermic effect burns more energy
• Adequate Sleep: Prevent hormonal imbalances
• Stay Hydrated: 2L+ water daily
• HIIT Training: Elevates metabolism for 24+ hours