This BMR tool works on a proven formula and is very accurate. The calculator uses two formulas to calculate your body's daily calorie requirements.
- Basal Metabolic Rate (BMR) Formula
The basal metabolic rate formula takes several variables like height, weight, age and gender to calculate your calorie needs as if you did not do any exercise. - Harris Benedict Formula
The Harris Benedict Formula takes the number produced by the BMR formula and multiplies it depending on your activity level.
The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very overweight (will over-estimate calorie needs).
Comments (619)
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Posted Sat, 12/01/2012 - 10:21
Hi Steve,
Huge fan of your articles. However, the calculator doesnt seem to be too accurate for me. I hope you can give me advice for cutting while maintaining weight (Im trying to stay at my weight)
I am around 66KG (145 pounds), height is 170CM (5'5). Age is 19, sitting around 16-17% BF.
I am currently following Leangains IF (8am-3pm eating window) and Keto Diet, trying to limit myself to 30g or less carb per day, without any carb up days.
I do 2 hours low-intensity cardio from Tuesday to Sunday (6 days/week), and lift everyday except Wednesday and Sunday (Train both upper and lower body).
May I ask the amount of calories I need to preserve muscle while lowering BF%? I wish to stay around my current weight and lower my BF to around <10%.
Thank you and I appreciate your help.
Posted Sat, 12/01/2012 - 14:12
I am never sure what to choose for activity levels. I am a full time police officer and I sit 97% of the time while at work in my car. I also do software development on the side, so on my days off I'm on my computer. I workout on average 3x a week, sometimes its 2 days sometimes its 4 days for at least 90 minutes but no more than 2 hours of intense weight lifting (I think its German volume training and all compound exercises with free weights not to fatigue though), no cardio. I sprint about once every 10 days or 2 weeks - about 5 sets of 20 seconds maximal sprinting with about 4 minutes rest.
Ok, so what should I put down for activity level then? I was thinking "lightly active" since I am primarily sedentary but have frequent, intense, long workouts.
Posted Tue, 12/04/2012 - 12:14
"Lightly" or "Moderately" should give you a good estimate.
Posted Sat, 12/01/2012 - 18:56
great tool
Posted Tue, 12/04/2012 - 08:35
i weigh 162 lbs and i have to eat 1,908 calories a day.
Posted Tue, 12/04/2012 - 12:00
I'm willing to help anybody who need help but I'm still in school and Matthew i like your advice and i will use that advice and I'm playing basketball for the school and we practice everyday and we run and i burn a lot of carbs.
Posted Wed, 12/05/2012 - 03:16
I train 5 days a week, 3 days i do 1 hour cardio and on the other days i do running. Next to the cardio i do a lot of strength training for my legs and belly! I just wonder if 2221 calories per day is not to much ?? I'm not eating that much on 1 day at the moment
Posted Fri, 12/07/2012 - 00:50
Good
Posted Fri, 12/07/2012 - 10:26
want to loose chest/belly fat
Posted Sun, 12/09/2012 - 00:14
None
Posted Sun, 12/09/2012 - 00:15
no comment
Posted Sun, 12/09/2012 - 07:30
Im hoping to get some gains and make some muscle
Posted Sun, 12/09/2012 - 07:32
I hope to make aome gains and built some muscle
Posted Mon, 12/10/2012 - 18:01
I'm 20yo female 174cm weighing 80 kgs I have tried so many diets and found the atkins diet was the only way I could loose weight however I'm sure it's the reason behind me feeling very tired all of the time. I'm trying this calorie counting as I want something to work as loosing weight is just really hard. my BMR is 1971/day what do I have to do to loose at least 10kgs? thanks
Posted Mon, 12/10/2012 - 19:07
Hey Rebecca!
The 1971/day is based on the "sedentary" option. In order to lose weight, you must consume less than your BMR. Adding a workout routine will help burn ingested calories, but keep in mind that your BMR will also rise when adding regular exercise. For instance, if you were to add light exercise 1-3 days a week, your BMR is 2258. To lose weight, you'll need to consume less than 2258. It takes time, but you'll start shedding the unwanted weight if you stick with it!
Posted Thu, 12/13/2012 - 07:49
I am trying to find out my BMR I'm 29 height 172cm weight 166lbs
Posted Fri, 12/14/2012 - 20:19
What is my bmr
Posted Tue, 12/18/2012 - 17:46
Trying to gain weight
Posted Tue, 12/18/2012 - 17:59
YOP
Posted Thu, 12/20/2012 - 09:17
What happen if i don't eat or take all my daily calories in a day?
my daily prospective is around 1600 calories per day, what should i do if i burn 1000 calories per day?
Posted Thu, 12/20/2012 - 16:24
It depends on what your goals are. Are you looking to add mass or lose weight? If you're consuming 1600 calories per day and only burning 1000, you'd have a 600 calorie surplus. In that scenario, you would be gaining weight. Keep in mind that if you are planning to begin a workout routine, you'll need to re-enter your information and adjust the activity level to match the routine. This will let you know how many calories a day you will need to maintain your weight. Adjust your diet dependent on your goals (eat more if you want to add mass, eat less if you're trying to cut).
Posted Thu, 12/27/2012 - 12:57
very good
Posted Mon, 12/31/2012 - 01:59
Hi,
I am a 27 yrs old indian male, have been going to gym since last 5 months. However, the problem I am facing is I do not seem to gain strength. Please help me with this. My goal is to lose fat. My current weight is 81.5 kilos and I have lost around 3-4 kilos since i started going to gym. I would like to reduce another 5-6 kilos of fat from my body.
Posted Mon, 12/31/2012 - 16:29
Thanks
Posted Wed, 01/02/2013 - 07:43
I am 43yrs old 6'6 285lbs. this calculator says i need about 3950 calories per day to burn fat and gain muscle. This seems like alot to me. should i start at this level or can i get the same effect at about 3000 to 3300?
thanks so much in advance.
Posted Sat, 01/05/2013 - 01:32
the BMR calculator is not working
Posted Sat, 01/05/2013 - 04:06
the things that i am buying from market have calories by "kcal" is that mean kilo calories or what
Posted Sat, 01/05/2013 - 21:18
Thanks
Posted Mon, 01/07/2013 - 05:43
lol
Posted Mon, 01/07/2013 - 12:25
Please keep with ur updates they really helpful to us
Posted Mon, 01/07/2013 - 17:59
Good info
Posted Mon, 01/07/2013 - 21:05
Need this.
Posted Tue, 01/08/2013 - 08:32
Non
Posted Tue, 01/08/2013 - 23:24
I work 60 hrs a week all i have is a 20 lb dumbbell, any novice/beginner home work outs i can do with it???
Posted Wed, 01/09/2013 - 12:03
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-full...
You'll eventually want to invest in heavier weights to continue seeing results.
Posted Wed, 01/09/2013 - 19:15
We'll see
Posted Thu, 01/10/2013 - 20:39
Good
Posted Thu, 01/10/2013 - 20:39
Good
Posted Thu, 01/10/2013 - 23:22
yup
Posted Fri, 01/11/2013 - 04:48
yeh i love this site best site ever
Posted Fri, 01/11/2013 - 17:19
I'm trying to put on muscle mass and stay lean.. I'm 180lbs and 6"1. What percentages of protein to carbs should i be getting?
Posted Sat, 01/12/2013 - 14:13
Yes
Posted Sat, 01/12/2013 - 18:40
I'm sorry but it is Kilo Calories? Right?
Posted Sun, 01/13/2013 - 23:36
okay
Posted Mon, 01/14/2013 - 14:46
I have a question:
Does this calculation my BMR or my TDEE? It would seem that this is a TDEE calculator seeing as how it asks what my activity level is.
Posted Tue, 01/15/2013 - 14:49
What am I missing here? I put in all the info and click on calculate and it just refreshes the page. It doesn't give me a number.
Posted Tue, 01/15/2013 - 18:34
want to lose weight
Posted Thu, 01/17/2013 - 14:07
Hi, I was wondering if any of you could help me, please!
My BMR is 2212 cal per day. In order to lose weight, do I have to eat around 1700 calories per day? Because lately Ive been trying to eat about 1300 per day, and I havent see any changes :(
Posted Thu, 01/17/2013 - 19:04
Without having more detail as to what your diet looks like or what your activity level is, I can say that 1700 calories is perfectly fine based off your BMR. Keep in mind that it takes time, but if you stay committed, you'll get the results you're looking for. If you cut calories too drastically, it can actually be counter-productive. Your body could slow its metabolism, interpreting the drastic drop as "starvation," and it will cling to every calorie it can. Check out this article for some great info: http://www.muscleandstrength.com/expert-guides/fat-loss
Posted Thu, 01/17/2013 - 18:15
So you add roughly 500 calories to the number you get from the calculator to gain muscle?
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