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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).
1.1K Comments+ Post Comment
Hi Josh, my BMR is at 2927.
2,927×1.2
=3,512.4
My weight increased back upto 120 kg after losing 20kg, when I stopped dieting and working out. Now Im planning to get back on it as I have the capability to do so. I lost weight using a low carb method and Hiit about 4 times a week with weight training. Now I want to focus on mostly dropping fat first. Would you advise me to start by cutting 1000 calories from the start as I am sure I am capable. I also would keep my protein intake high and carb intake low so I do not end up losing muscle aswell as fat. What is your best advice for me.
Hi Mo,
For specific dietary advice, I'd recommend consulting with your medical practitioner. They may be able to provide a solid reference for a good nutritionist who can design a solid meal plan based on your individual needs.
With that said, generally it is only recommend to cut out ~250-500 calories out of your diet at a time. Test that amount out for a couple of weeks and assess your progress.
With things like muscle building and fat loss, a slow sustainable approach done consistently over time is going to serve you way better than cutting out 1000+ calories at a time.
Also, with this BMR calculator, you have to keep in mind the activity factor is already added in, so there is no need to multiply it with another. Technically, it should've been labeled as a TDEE calculator when it was created way back when.
I hope this helps and best of luck!
I'm currently 210 cutting down to 190. Height is 6 foot even. Eating 1,700 - 1,900 calories a day with one 2,600 calorie day every 2 weeks. Working out 6 days a week. 45-50 mimutes a day. 3 days of cardio 10-15 minites of hiit cardio. Would it be a good idea to go up to these calories or continue on my current plan?
Hi Ryan,
For fat loss, you want to be consistently in a calorie deficit over time. A ~250-500 calorie deficit per day is sustainable and consistency is key here. That amount of a deficit will result in 0.5-1lb of fat loss a week.
That being said, you also have to take into account what works best for you. if you're seeing the success you want, who is to say you should do things differently?
Personally, I perform better with more food, so I'd only use a 250 calorie deficit at a time.
You may also want to think about putting a plan in place for when you reach your goal. What's the next step? idk your individual calorie needs, but 1,700-1,900 calories wouldn't be sustainable for myself to maintain my goal weight.
Hope this helps!
It keep telling me to fill in all the fields
my bmr is 2382 Now plz.tell me what i need for dite i wn to become leen muscel body & what is my work out plan plz tell me
Why won't it let me calculate it it keeps saying fill all fields
Hi Jorge,
I was able to get it to work. Make sure your measurement units are aligned (i.e. lbs/kg, in/cm, etc) and all the data fields have been filled in.
Hope this helps!
My calories are 2325, I'm 15 y/o and weight 112 lbs. I wanted to know how much protein, carbs and fats should I eat to build muscle since I lift weights and do HIIT cardio 4 times a week.
Hi Joao,
This article does an excellent job on teaching you how to determine your protein, fat, and carb needs: https://www.muscleandstrength.com/expert-guides/muscle-building
Jump down to the step 2 "Plan Your Muscle Building Diet" subheader.
Hope this helps!
My calories came up to 2037 per day. If i'm trying to lose weight, do I subtract 500 calories from this figure BEFORE or AFTER calculating the fat grams per day?
Hi Tracie,
To put yourself in a caloric deficit, subtract ~250-500 calories before determining your macronutrient needs (protein, carbs, and fat).
Hope this helps!
My calories came up to 2,030 cal /day. I get nowhere near that presently - i workout everyday 60 min some days 90 min. This is prob why I am not losing weight? How do I make myself eat if I'm not hungry - just want to lose 5-10 lbs. I thought if I eat less/ workout more I would lose but it's not happening..
That's impossible, it means you're eating more than what you think, start counting your calories properly
Hi Jennifer! I didn't see anyone reply to your message, so thought I should. I have limited knowledge, but have gone through a transformation myself. I have lost 6-7 kilograms of body fat but not muscle mass.
I suggest you include weight training in your regime (if you are not doing that already). Also, trust me, you need to take a few days break and give your muscles time to recover. You will see that you are able to see better results that way. Also keep your workouts to only 45-60 minutes. Remember, Less is more. You don't want to work your muscles so hard that you are negatively affecting their growth. Make sure to eat a rich protein and card diet within an hour of your workouts. Keep your protein intake high even in rest days. It looks like to me that with overwork and caloric deficit, your metabolism has gone down to stall your weight loss. I went through the same thing until I started eating more. Just keep eating your daily caloric intake for a couple of weeks to bring your hormones to balance and bring up your metabolism. You will definitely see results. After a few weeks, try to only cut about 200 calories a day and you will continue to see results.
Hope this helps :)
Jai.
Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, so activity level is not included in the formula. This calculator is actually mislabeled.
Hi Travis,
You are absolutely correct. Technically the calculator should be titled "TDEE (Total Daily Energy Expenditure) Calculator".
However, in its defense, it is probably more helpful to most than just a BMR calculator would be.
After I input my info, I was given a daily caloric requirement of 1472. I consume considerably more than that now (at least 2500) & do have not gained. Is the 1472 what I would need to use in order to lose weight? I have fairly good muscle mass (but still more fat than I would like), I'm not sure if that is affecting the outcomes.
Thank you.
Hello. I was confused by the calculator when it asked me my activity level. First, do I put what my usual activity level is or what I intend my activity level to become? Second, What is considered lightly active versus moderately active? For example, is calisthenics 1-3 times per week, with 25 reps x 3 per workout WITHOUT heavy weights considered lightly active? What about HIIT workout? Is that considered lightly active or moderately active? Thank you for your time and answer.
Hi Gigi,
I'd use your current activity level in this calculator, even if you've just recently increased or decreased it.
For the exercise example you've provided, I'd classify that as lightly active since you're working out only 3 days per week. If you find yourself working out closer to 5 days per week, it'd jump up to the more moderate range, Again, this depends on a lot more variables (exercise type, duration, etc.)
I hope this helps!
Dear there,
First of all, I'd like to thank you very much for this useful information and we really appreciated.
Actually, I'm a 34 y old man, who is planing to lose weight and build up muscles in the same time :)
My weight is 96kg and 183 cm.
The calculation above gave me the following :
YOUR DAILY CALORIE REQUIREMENTS ARE: 3209 CALORIES PER DAY, however I read one day that I shouldn't reach 1500 per day to reduce the fat and it's better to have most of them protein and vitamins.
I really need your advice?
I completed 7 months in the gym with just little change :(
Many thanks again for your time.
Hi Terry,
That is typical information one might find on the internet, but it is inaccurate.
To lose fat with the calories you've listed above, you'll want to subtract ~250-500 calories from 3209 so you are in a caloric deficit.
With those calories, you'll want to make sure to eat between 1.4-2.0 g of protein per kg daily. You're more than welcome to eat more, but that range should satisfy your protein needs to recover properly from your workouts.
Hope this helps!
I had a baby 9 months ago and am still working on losing my baby weight. I was bad and gained 55 pounds while pregnant. I currently weigh 180 pounds and am 5.9" (37 years old). I am breastfeeding so not really sure how to add these calories in. I currently workout 4-5 days per week. Typically I lift weights 3-4 days per week, do either T25 or Insanity 2-4 times per week and do some cardio (either spin bike or treadmill.. Usually 20 min and sprints) a couple of times per week. I aim for 400-500 calorie burn on workout days. My goal is to lose another 20 pounds. When I use the calculator I get 2100 calories per day. Should I add calories to account for breastfeeding and how many calories should I eat per day so that I lose weight, but still have enough energy to maintain my calorie supply? Thank you
I was able to get my reading.
Hi Jennifer,
I was able to get it to work. Make sure your measurement units are aligned (i.e. lbs/kg, in/cm, etc).
Its not working, ive done the measurements in lbs, and in kg about 4 times and its not calculating it?
Post your details up and let someone else try it for you. Just remember if you do lbs, you need to do height in feet/inches and if you do kg, height must be in cm
Make sure your height is in complete inches only, not feet and inches
I did it several times to. Only enter the numbers for each answer. Don't add the lbs or inches after your entry. I got it to work when I did this.
I couldn't calculate my bmr, it always shows select all field, and i already fill all feilds. Still it is not showing. Plz help
Screen shot it, but either way, post your information and see if someone else is able to enter it to figure it for you.
Change the measure unit if you use lbs change to kg
It will work
How about adding in grams of protein and carbs to the calculator, and maybe a from and to. like if you are trying to reach goals.
Hey hey! i work as a doctor and also as fitness trainer. I have 19 % body fat, 52 kg and 160 cm, 27 years. I work out for me 2 times per week doing weights and HIIIT 2 times per week, but also i train 5 people so it s not like i'm staying and doing nothing while working with them. I still want to drop some fat .According to the math, how much do you think I should cut? Thank you
Weight: 60.3278 kgs
Height: 157.48 cm
Gender: Female
Age: 18
Activity level: moderately active?
My daily caloric intake says 2,221. Does this seem too high? I spend 2 or a bit more hours at the gym 4/7 days of the week. I focus on weight training every day different parts of my body. I'll do 10-15 minutes of cardio which is usually running up the stair master and going at a moderate level or pushing some weights in a cart running. However I only do cardio about 2 times a week sometimes 1. Is that how many calories I should really be eating? It seems like a lot. Plus I'm trying to lose body fat. Would that mean lowering the calories ?
That's a tough one, and probably better tackled with a nutritionist. You do seem pretty highly active, so even if your calories seem a bit high for you, the better approach might be to look at food composition rather than simply the numbers when it comes to burning fat.
Weight: 181lbs
Height: 180cm
Age: 21
Exercise Rate: Moderate
Recommended Calorie Intake: 5172?!
Seriously? That seems a bit overkill, especially considering everyone else that have posted in the thread.
It's because you've mixed your metrics and imperials, stick to one and you'll be fine. Go lbs and inches, or convert to kgs and cm - not a mix of both
I recalculated with your imperial measurements and got about 3000 calories (still seems high to me, but i guess it depends on their idea of your activity levels)
What units of measurement are you entering? Pounds
Enter Your Bodyweight (either kgs or lbs): 248
Enter Your Height (either cm or inches): 70 ( 5 feet 10 inches)
Enter Your Age (in years): 15
Please select your gender: Male
Choose your activity level: I choose moderate activity level since i am going to be able to rejoin wrestling starting on Tuesday, so i will be working out 5 days a while. The calories it said I should be eating is 3,717 that seems like it would make me increase weight. I am trying to lose some weight so shouldn't I be eating around 2000?
I have filled in all fields!! Please caculate
ASAL METABOLIC RATE & DAILY CALORIE CALCULATOR
What units of measurement are you entering?Enter Your Bodyweight (either kgs or lbs):
82
Enter Your Height (either cm or inches):
1.71
Enter Your Age (in years):
16
Please select your gender:Choose your activity level:
Male and very active it says i have to eat 1879 callories
Put in 171 cm instead of 1.71 and specify units as kg/cm. Unless you have a very physical job you are probably not very active.
Hi I am really wanting to get bigger as I have cystic fibrosis my lung function is about 60 percent and I weigh around 45 kg. I am 16 next month and everyone else my age is bigger than me, my height is about 162 cm and I really want to get bigger what are your thoughts on what I should be eating and doing as excersize if I only get access to dumbells or anything to do with just using my body, push ups etc.
Thanks
Hi Bradley, there is a lot of information available on the internet in regards to gaining weight/muscle. Basically, you need to be eating more then what you need to 'maintain' your body weight. There are heaps of youtubers and apps that will show you good exercises, so just get informed.
Hey Mike,
The calculator says to eat 3257 calories a day for maintenance. I'm 6'1 215lbs, 34yr old male & about 13-15% body fat (barely see abs in good light) and lift weight 3-5 days per week (maybe some 15min of cardio 1x per week)
I'm looking to get down to about 10% body fat without losing much muscle (like everyone else).
I eat about 2300 calories a day and get about 210g protein, 255 g carbs, 40 g fat. and my weight has stayed the same for about 2 months +/- 2lbs!!! Its driving me nuts and I am tempted to cut down to 2,000 calories with the same macro %. I usually stay focused on getting about 1g of protein per lb of body weight and let the other macros fall wherever. Any help or insight would be appreciated. Talk me off the cliff of cutting to 2k calories a day otherwise I might jump! lol
Lower your carbs a bit and up your fat to about 60g mainly unsaturated fats. Also your wieght should not be the indicator of your progress as muscle will grow rapidly when you lift and eat this much protein. Also try getting in 20-30 mins of cardio at the end of each weight training.
I am new to this and just want to confirm my understanding. This says 2627 calories for me. I am trying to loose 2 pounds per week, so I should be aiming for 1627 per day. Correct?
Yes, but stay In for the long haul. 2lbs per week is massive. After 3 months you would have lost24 lbs. if u could comfortably eat 1627 then do it but it could be very uncomfortable
It says 3463 calories for me. That seems like a hell of a lot. I weight 235 lbs, and I'm 30 and I lift and do cardio 3x a week so I put moderate activity. I'm trying to lose weight. I'm pretty sure 3463 calories would have me gaining tons of weight. I don't know if I can trust this thing lol.