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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).
1.2K Comments+ Post Comment
How much calories should i add to my ground calories??
I’m a woman 45 years. I’m going though pre-posted menopause. I’m so frustrated with the weight gain and metabolism slows down so much I'm 167 pounds. I decided to build muscle and straightening my body. I need to know what vitamins and nutrition to buy and take. This is all new to me. Please help me!!
I have filled in all fields correctly and it still tells me to "please fill in all fields" I'm not sure what I'm doing wrong! This is so frustrating!
convert your height to CM
Im 15 years old and im 99 kilos. I started exercising like 1 year ago, but i ate whatever i wanted. Currently i started eating healthy(like eating no bread no sugars and no sparkling stuff). My current meals are- 2 egg omlette(with spinach and some cheese) /100g chicken + 100g of rice +vegetables / salad with 2 eggwhites or i change the omlette for oatmeals. I train 4/5 times a week. My training consists of 3 km running at about 9speed(1.5 km at the beginning of the workout nad 1.5 at the end). Then i lift weights for about 1.5 hr. I eat arround 1200/1500 calories a day. My question is will i lose weight and if not PLEASE tell me where im mistaking and how to eat and train to lose some weight. I will be so thankful if someone decides to help one freaked out teenager!
If you want to build muscle,you have to eat more than 1500 calories,I'm 14,and not eating enough is was caused my first few months in the gym to produce almost zero gains,don't make the same mistake I did,I started eating for gains 2 months ago,basically all of my strength came after that.
Myself weigh 156 pounds currently. I started workout (2-3 days a week) and 12 colorie diet 5 weeks back when I was 161 lb. I went down to 154 in 2 weeks and now from last 3 weeks I am at 156, not sure what is wrong. I am on low carb and high protein diet and working out 3 days a week (M W F) and +2 days cardio walking (Tue and Thu). My thyroid levels are not too high either not sure what is missing that from last 21 days I didn't loose even 1 pound. please help me to understand how I can reach my goal weight which is 130 in 3 months.
There is a process when exercising where you are gaining muscle while losing fat, just remember that muscle weighs more than fat. There is a transitional period of sorts where it seems you aren't losing anything, but you really are, you are trading fat for muscle. Don't be discouraged, it may take a few weeks for your body to adjust. Right now your body probably thinks you are starving it and it wants to hold onto that fat. Just be patient.
I'm 17 year old student , and i work out 2 hours a day (5 days a week)
I weigh 77kgs and i'm 177cm tall. Ive no idea how much calories i eat a day, but i cut out all unhealthy products.
i have a minor iron deficiency which i take tablets for.
ive started working out in my local gym on the 3rd of April 2018. And i only missed 3 weeks.
1 week i was on holidays , and 2 weeks i had a torn left back and shoulder muscle.
I wanted to know what specific meal plans id need for the '' thor workout '' cause ive no idea how im meant to consume 3k calories minimum. Please help
I’m 42 year old diabetic I weigh 168lbs and I’m 177cm tall. I worked out to eat 2856 Calories per day with one calculator at 1g per lb protein etc and your calculator says 3702 per day. I want to build muscle so what calories do I follow please ? Thank you
I m 35 my weught 58,my hight4.8 which deitplan usefull for me.plz help and set for me deit plane
The calculator keeps telling me to fill in all fields but I did?? What am I missing?
Make sure it's only numerical values (i.e. don't put "in" or "lbs").
Thanks! That was it.
I am 15 years old and I'm around 177 - 178cm and weigh 63-64kg. I train hard with weights and I do football/soccer, Sprinting or running and swimming. According to the calculator I need to consume 3700 calories every day, any tips on foods and nutrition?
i Am 17 years old i'm 187cm and i weigh 72-76kg, i train hard 3-5 times a week i also do sprinting i need to consume 4172 calories per day, what should i eat?
I am 22 at 76 kgs with around 15 % BF chest is 40in and biceps 14.5in natty... I was fat before around 100kgs.. I want quality gains I want to know the macro split for 3170 calories as the calculator is showing
Hey Josh
With this routine during rest days ,should I do dance or zumba classes
Hi Dheeraj,
Not sure what program you're talking about, but you should be fine to do dance/zumba on rest days regardless.
Hope this helps!
Thanks Josh!!
Thanks for your reply
Actually I was talking about your 10 week mass building program
female, 24 yrs, 47 kg, 157 cm
18 year old male. Im about 178cm tall, I weigh 62 kg and I try to do weight training 3-6 times a week. I put my details into a Body Fat Calculator and my score was 2.8%. I also put my details into the BMR and was recommended a calorie intake of 2600 cals, but I know that I eat no where near that amount. How can I effectively eat more to build muscle without putting on any fat? pls help.
I think that calculator is wrong, I'm 180 with 84 kg and with 1850 calories a day I keep my weight
Eat calories that are better for you ie more veg fruit wholemeals good fats in Greek yogurt avocados as like anything you can never out train a bad diet.
It keeps saying please fill in all the fields to get a response of my BMR, but i am...i don't see what else there is to fill in. What do i do?
Hi Jeremiah,
Make sure you are only entering in numbers to the field.
try switching the metrics to kg/cm... should help
I had the same problem you need to put your height in inches. Instead of 5’8 i had to put 68.
I am 93.1KG and 172.5CM I carry muscle but I’m 26.5% body fat after my bulk should i eating 2300 to cut and is this workout plan good for me to follow, how long till I reach 12%
I had my BMR test completed and found it was extremely low, 804. I am a 54 year old female. I use no medications and never any health challenges. I need to lose 20 lbs but wondering how do I do this with a BMR that is low. Eat 600 calories a day, I think that is not healthy? I do not intend on taking a prescription hormone replacement (which was a recommendation). I would like to keep it natural and diet related. I just re-started working out, cardio 45 min 4 days per week and reading weights would help. Any tips for raising my metabolic rate and losing the weight around my waist to help keep my heart healthy?
Excuse me but you don't lose weight if you just do cardio
Really? Have you ever seen a marathoner obese?
I would say no, definitely do not eat only 600 a day! At least double that, start with 1200 at least and track your week. As far as spot fat reducing, don't count on it..fat loss is an overall loss, I'm not just one area...have you thought of trying HIIT cardio before?
Emily, your BMR is what your body needs to sustain with zero activity. Like you are in a coma. Your TDEE is your caloric requirements and it is a lot higher than 800
I'm a 55 year old female and had the same problem and could never lose the belly fat until I started keto a few months ago. Have lost 15 pounds and down 2 pants sizes. You are eating too little and may be doing too much cardio causing increased stress/cortisol.
From cardio you don't get increases in stress and corticosteroids, it actually stimulates the parasympathetic system to develop. Effects are lower Resting Heart Rate etc. Parasympathic overtraining is only observed in very active people and results in for example fatigue, "depression" and the inability to raise Heart Rate to max during activity even when pushing it (repeated longer sprint cycles to get oxygen debt high and stimulate max activity)
Hi,
I am 26years old male, 64Kgs & 172cms height. As per your website calculator for BMR it says I need 2236 calories per day.
But I need to muscle up as I am a lean body type with fast metabolic rate. My target weight I suppose it to be around 72-74kgs according to my height.
So should I re-calculate my BMR with my target weight instead of my current weight so as to get the intake calories to achieve the target weight?
Please guide for the same.
Awaiting your response.
Hi Avinash,
No, simply add 250-500 calories to your current bmr and utilize that to create a surplus. Recalculate your bmr every couple of weeks and repeat the same process until you've reached your goal.
Hope this helps!
Your BMR rate is essentially giving you the amount of calories you need to eat to remain at your current body weight. To gain muscle you need to be in a calorie surplus. In a calorie surplus of around 500 calories per day(granted you are eating clean) you should be gaining around a pound (lb) in weight weekly.
I am also an ectomorph (lean with high metabolic rate). I started lifting at 10 stone 7lb and 4 years later I have just hit 14 stone!
Your Basal Metabolic Rate & Daily Calorie Calculator is not working, it keep on relating to me Please fill in all fields, which I have done. example : English LBS, Weight: 226 LBS, Height: 71 inches, Age: 66 years old, Gender: Male, Activity level: Moderately active, exercise 3-5 days a week. "What up with that?"
Hi Mike,
2987 calories. Make sure you're not including "lbs" and "inches". Should be solely numbers put in the text box.
Hope this helps!
Hii i am 19 years old my weight is 53.5 which is less as compared to my heights 5.8 inches..i look so skinny with no chest and no developed muscles properly.. help me what can i do to look fit
Hello. I have been reading and researching articles for a while now. I have seen quite a few different BMR calculators through my searches. My dilemma is that they are different, and some quite dramatically. I am a 40 year old male weighing in a 231 pounds currently. I am weight lifting 3 days a week, about an hour per session, and cardio 2 day a week at 35 to 45 minutes per session. I'm in the landscaping business, so I would think I'm moderately active for the most part. The BMR calculator here states around 3300 caloric intake. I want to do my cut phase first before I bulk, so should I start at around 3000 calories? I'm averaging around 2500 calories daily now, but I'm just not losing weight. I've been fluctuating up and down a pound or two for over the past month. Any advice or insight on this matter would be appreciated.
Steve,
Try calculating your macros and avoid eating 3 hours before bed. Also you need to switch on to different foods and check how your body responds because sometimes our body doesn't allow to loose weight if we eat some kind of food. For me it is Tofu ,so even if I keep the same calorie count and add tofu in my diet, I gain weight instead of loosing so I switched over to plant based protein to complete the protein need. Hope this helps.
Try following myfitnesspal for your macros.
I am 20, female, 177cm and 133lb.
I put my activity at 'sedentary'. (I do actually do about 60 minutes of weights and 15 minutes cardio 5 times per week but, figured I'd add however many calories I burned that day onto my total i.e. 400)
The calculator suggested 2,366kcal.
However, I'm confused as I've gotten varying results from different sites e.g. 1744 and 2074.
I’m 6 Ft 1 And I Weigh 256 Lbs
This calculator shows my BMR IS 2833 SO ANYTHING BELOW THAT SHOULD BE CALORIE DEFICIT TO ME PAST 2 MONTHS I AM DOING 2500 AND NOW 2100 CAL/ DAY BUT STILL I GAINED WEIGHT (MUSCLE TOO) I WENT FROM 71.5KG TO 75.3KG BF% IS STABLE AROUND 14-15 %.. PLEASE HELP I AM CONFUSED
Hello Rishabh,
no worries! you are gaining muscle which weighs more than fat and is more dense. That is a very good BF %. You don't say how old you are, activity level. You are cutting cals so I assume you are trying to lose??? Are you a body builder and looking to get very lean? don;t be confused, you are doing very well ... cutting calories, building muscle and gaining small amount of weight (muscle) you sound pretty healthy
Hi I just bumped into this amazing site. I am in little confusion while selecting appropriate activity category to figure out my BMR/Daily calorie calculator.
I am a 60 yrs old woman. 219 lbs, 5'3" is in the process of losing weight. I've a desk job, since last 2 months I've been doing 60 min cardio during lunch and 45 min weights/misc workouts at the gym in the evening. I work out 6 days/week and wear a Polar HRM, that logs avg daily training burn in the range of 750-850 cal. Can you please guide me? Thanks.