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Instructions
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).
1.5K Comments+ Post Comment
I don't think the calculator is working correctly,,,please check it. Says''please fill in all fields'' when they are all filled in,
how come it’s saying “full in all the fields” but I already have them all filled out?
I am 110 pound male, 5’5. I do 1hr & 30mins of vigorous weight lifting, and boxing workouts 3x a week. What activity is this?
Hey Marcos - you most likely fall into the 'moderately active' category.
I know it seems like playing. But, let try maybe the hard way is not always the right way.
I am about 162cm in height and I weigh around 43 kilos, do I need to gain weight?
Hey I'm 14, 50kg and 167cm high and female. I do half an hour of dancing (just dance) on week days, and also go for a 20 min walk up hill to the shops every day. My goal is to put on muscle and I'm happy to gain fat as well.
I will be 64 next month, I’m a woman who is 5’2” and 147 pounds. I walk a minimum of four miles per day, sometimes five or more, seven days per week. I’m not that fast, I take about 23-25 minutes per mile. Is this moderate or very active?
Hey Joyce - moderate
Hi I’m 24 years old, moderately fit, 171kg and 170cm tall and would like to lose weight. I’ve been doing 1800 calories and having a treat At the weekend but I have been absolutely starving in the week and think the best route is upping it in the week and not having a treat day. How many calories should I have?
Hey Holly - are you doing any sort of exercise/activity to determine your activity level?
I am 135lbs, 5’2 (62in) and 20 years old. I am trying to lose weight and tone up. I put sedentary (little to no exercise) and got 1728 calories. I would now subtract 500 for weight loss and get 1228 cals. I wanted to try the 21 day shredding workout
Hey Stephanie - is the 1728 lower than what you're currently eating? When you start the 21 day shredding workout, you'll want to change your 'activity level' in the BMR calculator to fit the activity level of that workout.
I am 288lbs and 69 inches at 47 years old male moderately active 3-5 days a week working out. When I enter this I get 3746 calories which seems high. Is that correct?
Hi, I am 37 and work in an office. I weigh around 75kg and stand 5ft 10 tall. I am very lean all over always have been. But i carry alotnof belly fat and it is disgusting to look at in the mirror and uncomfortable to carry around. I want to bulk up but will this be possible with the belly fat?
hello, I am 21 years old, male , 176 cm, 79.8 kg, and I am very active. I have a body fat percentage around 14%. I want to start a clean bulk program. How much I am supposed to consume calories and if there's a specific workout.
thank you
Hey Khaled - add 500 calories to the number given to you by the calculator. Also, check out this clean bulk article: https://www.muscleandstrength.com/articles/clean-bulk-diet-options-lean-...
Hello!
I am 97 lbs, 62 inches, 14 years, a male, and moderately active. It says I haven't filled in all of the fields. Can anyone help? I also put in English for the measurement.
So I put in your measurements and it came out as 2,112 calories per day.
Hello! So I have been training 4 days a week and bulking eating 3,000 calories a day. I’m now cutting, but am trying to figure out what the correct calorie intake, carb, and fat percentage I should be shooting for.
Hey Nathan - check out this guide: https://www.muscleandstrength.com/articles/determine-daily-calorie-macro...
Hi,
I am 25years, 6'5 tall and 105kg in weight. I'm not active and I'm looking to start working out. Im writing to see how much calories you think I should target daily. I'm looking to build lean muscle.
Hi, do I select my activity level based on what I do now or what I am going to do? I currently don’t do any exercise and don’t have an active job but plan on getting into a workout regime of about 45-60 minutes a day 5-7 days a week.
Hey Benjamin - you should do what you are doing now. Once you implement your new routine, you can enter in that activity level.
Hi there,
I’m 5ft 2 and 130lbs my goal is to loss weight and tone. I workout 3-4 days per week 30mins weights and 30mins Jump Rope Tabata what activity level should I be at? I choose moderate and it gave me 2700 calories I feel this is a little high as I’m only eating 1400 just now. Should I be eating more? As I’m trying to loss weight?
Hey Tracy - 1400 calories is low, even for weight loss. I also think you may have entered an incorrect piece of information into the calculator. When I plug my numbers (130 lbs, 62 inches, 23 years, female, moderately active), I get 2100 calories.
Hello!
I am 5'1 (61 inches) and around 135lbs. My daily calorie requirements are 1934 calories per day. My goal is to lose weight. So I would subtract 500 from that number for a total of 1434 calories per day. I still feel like that's too many calories. I'm planning on doing the Fast&Furious workout plan because I'm going on a trip that I would like to tone up for. Would you recommend I stay at 1434 calories per day?
Hey Hunter - Those calories are correct. I would stay at those calories, monitor your progress for several weeks, and make adjustments as necessary
Thank you for your response! How would I determine what my macros should be?
Check out this article: https://www.muscleandstrength.com/articles/determine-daily-calorie-macro...
Je mesure 46 kg.j'ai 29ans .et en langueur j'ai 156cm.
Je veux prendre du poids, que me conseillez-vous
Hi, I’m 4 foot 11 and 117 pounds. I want to lose fat, I lift weights for 5 days a week for 1hr and 30 minutes. I do Hiit for 20 minutes 3x a week and the exercise bike for 30 minutes a day. What activity level should I be at?
Hey Hannah - I would say 'Very Active'.
Hey! I'm 6ft, 183 pounds with 20% body fat. I eat around 2081 calories a day, work out 6 times a week (dumbell and body weight work outs). I want to loose fat, but it doesn't look like I do right now. What activity level should I choose? and is it possible that I eat too little calories?
Hey DG - I would choose 'very active' for your activity level. Once you enter your info into the calculator, you'll be given your maintenance calories. Since you're wanting to lose fat, subtract 500 calories from that maintenance number.
Hey!! I’m 5’5 140 pounds with 19% body fat. What lifestyle should I choose? I workout 5-6 times a week. I’m trying to gain more
Muscle but should I eat more calories even when I’m at 19% body fat?
Thanks I’m advance!!
Hey JC - I would choose 'Very Active'. From there, I would use the given calories for a 3-4 weeks and monitor your progress. If you're not gaining weight, add an additional 250-500 calories to that number.
Hey, I'm following the "5 Days Dumbell only workout with 2 rest days" program by you guys . This is the only workout I do. It takes me around 60 minutes to complete my workout for the day. What lifestyle should I choose?
Hey Ankit - moderately active
I workout 4 times a week 1-1.5 hrs
I work as a housekeeper 5 times a week 6 hours a day
What lifestyle should I choose?
Hey Andrea - I'd start with 'Very Active'. Monitor your progress with those calories for a few weeks, and if you're still feeling like you need to eat more, add a few hundred calories to that number.
This is helpful. I’ve been reading and following for a while. I’m 5’8 193 lbs and workout 3-5. Days per week with some weight training. I’ve seen no results. I’ve lowered my caloriez by 500 so I’m at 1570. What am I doing wrong
Hard to say really. What is your work out routine? What types of calories are you eating? High carbs? High fats? etc... you may be doing nothing wrong but you may not be burning enough calories.
I workout 6 times a week and also do cardio 4-5 times. What lifestyle is mine and should I do so much cardio for cutting ? I want to lose fat
Hey Abdullah - I would put you in the 'very active' category. For fat loss, slow and steady wins the race for long-term success. If you're doing extra cardio AND eating in a deficit, you'll lose the weight but it won't be sustainable. If you're doing that much cardio and want to continue with that much cardio, I'd suggest eating at maintenance for 4-6 weeks and see how your body reacts.
4 days of cardio plus 6 days of resistance training is still a lot. I would cut your resistance training down to 5 days and 2-3 days of cardio. That will most likely be more sustainable in the long run as well.
That is a great program! You can keep doing that one and bring your cardio down to 2-3 times per week.
But i am doing muscle and strengths 6 day dumbell push pull leg workoout at home, so should i switch to something else? What do u suggest?
So u suggest I should do less cardio ryt? because I can't eat alot of calories. Is doing 4 days cardio for 30 mins such as biking good ?
I feel like I’m eating way too much when trying to reach the calorie requirements. Is it possible the # the calculator said was to high?