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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).
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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?
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.
That's a baseline. It's what you'd need to maintain your current weight at your current activity level. So if you wanted to lose 2 lbs per week, you'd need to consume approximately 2,400 a day.
these things always confuse me really,.!!
i have trained on and off my whole life. but i have been committed for the last 15 weeks. i followed my fitness pal app for a while. i am a 39 year old male and i work as a taxi driver and a sports massage therapist. i train twice a day 6 days a week, 2.5 hrs cardio and abs in the morning and weights in the pm. but my fitness pal app says to lose 2lb a weeks for my details i need to be consuming 1430 cals. have dropped 1 and a half stone. but i am fading a lot now. i am cutting weight until november this year but the numbers this has given me seems high? any thoughts. ?? plus this does not ask if you wanted to gain or lose weight.
4000 calorie mantainence... im gonna go poor
* this also explains a difficulty of gains as of late
I think your calculator is spot-on. I have a very high calorie burning daily schedule, as I'm a welder and I work out after work at least 5 days a week. It probably doesn't help that I work at a facility where there's no real air conditioning, and I regularly see temperatures of 110+ while I'm doing physical labor. I'm 36 years old, 5'5" and currently 135 pounds and my daily requirements came in around 2827 calories. I'm getting stronger and replacing fat with muscle, but I could see more gains if I were to actually achieve the caloric input this calculator says I need.
Your calculator says about 3200 calories. I guess i better buy the family farm back since I'll be eating with the horses.
Kenny,
Keep in mind that this calculator factors in your activity level as well. Not only that, if you're a heavier individual or you have higher activity levels then your caloric needs will be higher as well.
The number I'm getting here is for maintenance, correct? Other sites have me eating around 2100kcal for weight loss and this is giving me about 2900kcal. I have to assume this is for maintenance.
Gremier,
Yes, hypothetically. However, that changes on a daily basis based on a variety of lifestyle factors so it's still a best guess for most.
No wonder I wasn't losing any weight. The diet I was on said to eat only 1200 calories a day. When I should be eating almost 2600. What a difference!
Terese,
Keep in mind that you will still need to modify the calories provided by calculator depending upon your goals.
Your calculator says my goal is 2670 cals/day, while others are significantly different:
calculator.net says I should burning 1653.
myftnesspal.com = 1883
bmi-calculator.net/bmr-calculator = 1535
http://www.bmrcalculator.org = 1656
Why a 800 - 1000 cals delta from theirs to yours?
Walter,
All of the other calculators don't factor in daily activity levels. Technically the calculator should be titled "TDEE (Total Daily Energy Expenditure) Calculator".
Thanks, Mike. This makes sense.
I am 13 years old about 39 kilos (that's what my doctor said LOL) and the BMR calculator says that my Calorie Requirements are up to 1334 a day.. If i do this would it be possible for me to gain weight , especially that I am an ectomorph (it's a real sturggle :( ). Also I really want to gain some muscle without any Equipment (Just simple exercises such as push-ups pull-ups etc etc.).
You'll want to do bursts of low-medium repetitions (max 8 reps of an exercise per set) with a lot of variance. Minimal cardio, lots of protein in your diet.
The important thing about muscle growth is that it relies on a *need* for more muscle - so just one more rep than you think you can handle, a slightly higher weight, completing everything in a shorter amount of time. Just make sure you don't over exert yourself! You should see a bit of progress within a few weeks of consistent exercise like that.
Uhm... I live in a family where we sell food .. A small restaurant (if that's what they call it , but we call it "karinderya" here in the Philippines) my mom cooks all most the same meal everyday.. and since school just came back , I can't really figure it out on what to do as of now. Thank you though for giving me an advice , I'll try to do that pretty much soon when the time comes. A really helpful information :)
Hey John, I strongly advise you to not try and gain muscle at your age. All You should be doing are cardio workouts (running, football and so forth), this is because you simply are too young to gain muscle. Arnold Schwarzenegger started working out at 16, which is the minimum age when trying to gain muscle. Trust me, just focus on sports and don't gain muscle until you are like 17.
This information was super helpful. I'VE decided though that I should really focusing on eating a ton of food and probably making most of my time as a newly teenager! Thank you mateeee.. This was really helpful hahahaha....
I am skinny. Probably what some would call skinny fat, but I am very small. I am 5'5 and I weighed myself yesterday and I am siting at 109lbs. I lost about 5 lbs in 1 1/2 week. I did have a loss recently which is what caused the sudden weight loss. I am probably between a small version of a mesomorph and an ectomorph. I am not the ruler, as I have large chest and tend to carry weight around hip area, but at the same time, I have no muscle and lose weight very easily, with very small and slim bones. I want to start a weightlifting program and to eat more. I just don't want to lose anymore weight!
Hey! I am a lady, yuop yuop :) So basically, I am a doctor and i work from 8-16 in a hospital and then I m also working as a personal fitness trainer from 17-20 .I usually work out (for me ) doing weight lifting 3 times a week and 1 day of HIIT. The thing is that i'm not sure about, is how should I consider my activity level, because i'm also training my clients in the afternoon and I m not the lazy trainer type and i work out with them (of course, not very hard for me). But still, I m always hungry and it sometimes wakes me up late in the night :)) I have 50 kg, 160 cm height and 26 years old.
This calculator shows ~1000 calories higher than all other BMR calculators on the internet. I'm getting a BMR of 2797 (30, 6'0'', 165 lbs, moderate excercide 305 days/week) on this site, however on BB.com and 3 others I checked, I come out around 1700-18000 calories as my BMR. What gives?
Jason,
BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure = BMR + Everyday activities which includes lifting) are two entirely different things. This calculator is misnamed as a "BMR calculator" when in actuality it's computing your TDEE. Therefore, it's going to be much higher as the activity multiplier is factored in. (Usually anywhere from 1.2-1.9)
Hi i am Pavan. I was fat and was 84 Kgs for my height 5.9. I joined gym stared working out. In 5 to 6 months i reduced my weight to 76 Kgs with the help of strict diet. After that due to my personal commitments i went to gym rarely for 2 to 3 times a week for 4 to 5 months. And i didnt able to go gym for around 45 days. In this time i put up on wt and reached 82 Kgs. Now started once again strictly and reduce my weight to 78 in 2 months. But almost in these period of 1 to 1.5 years i barely not able build Muscle. My friend joined me to gym 3 months back and his result on muscle building is awesome, i have not build 50% of him. Even i am lifting same weights what he will lift. But i am seeing no Muscle growth. Only difference is he will eat non veg and i am Vegetarian. I am only eating Egg whites for proteins. My routine is, i am going gym after my office ours that is in the evening 7.30 to 9.00 Pm. Initial freehand followed by 15 mins running and then weights program. Last 15 mins for abs. My all friends laugh and teases me that if i do gym for decade also i will not grow muscle. So please help me how to grow it. Also please suggest good protein diet in veg.
Thank you.
Hey, If you keep lifting that much, you are probably still building muscle, its just hidden under the fat. I am 5.9 and I weight 71 kilos and I am at 17-18% body fat, Some muscle shows, but I need to get it down to less than 15% body fat for my muscles to start popping out. As a vegetarian, eat eggs( whole is also fine, the yolk contain a lot of nutrients). SInce you are also indian, you must like daal, have a cup of cooked daal and eat it with a bit of salt every night( a glass or 2 of milk also helps). kidney beans and black beans also contain a fair amount of protein. Start treating potato as a vegetable, It is the equivalent of rice. So if you have rice with potatoes, you are consuming way too much carbs, Also reduce consumption of refined sugar. Once you lose another 5 kilos, you will notice some differences. You may not build much muscle while losing.. Once you are at your target weight, increase consumption of protein and carbs(rotis,rice) and eat around 2500-3000 calories a day..
Dear Ramani,
Thank you very much for your reply and suggestion. Yes you are rite may be my muscle hidden under fat. Recently we checked, my friends biceps was measuring 355 mm and mine was 348 mm. Only 8 mm difference. But his biceps shape is awesome. Mine if you see, feels i am not going to gym. My diet plan is - I will take 2 cups of Ragi mault with 2 Egg whites in the morning 8am. 1 cucumber at around 11 am, 3 chapati with 2 egg whites at 1.30 pm, 1 cup milk, 3 chapathi and 2 egg whites in night 9 pm. In between will take 2 cups normal tea and 2 cups green tea in the office. Please suggest if any thing to change in diet.
Thank you.
Need to supplement with protein powder 2-3 times a day. Preferably Whey Isolate if trying to stay lean. Incorporate tofu and other vegetarian protein sources. at your weight I would recommend 175-200g of quality protein a day to build muscle. On a vegetarian diet the problem is that very often the diet is higher in fat or carbs so watch this and look for high protein. No more than 85g of fat per day and around 200g of carbs per day.
I am a really slim guy, eating more than before but still not able to gain noticeable weight. I am extremely skinny, though I am shown some progress on my bicep after joining gym but still i am too slim. after eating i only get fat in my stomach which get burned at the gym (what i feel)
for now i have started to eat 3 chapatis (beard naan), milk, banana shake, apple
please suggest exercises and diet to gain noticeable weight in the next 3 month
Qasim,
Start here: https://www.muscleandstrength.com/expert-guides/muscle-building
My calorie in take says 3009. I'm thinking about doing keto bulking diet. I would like to gain muscle but try to stay as lean as possible too. Will this diet be a good idea for me?
Justin,
Keto isn't the best choice for cutting and it's definitely not a good choice for bulking. See here: https://www.muscleandstrength.com/articles/ketogenic-diet
If you're in a caloric surplus and there are no outstanding medical conditions (e.g. diabetes or thyroid condition) then there is no reason to fear or restrict carbohydrates. Now, if your personal PREFERENCE is a higher fat diet and low(ish) carb then I might understand it but I would argue that it is not the wisest choice when it comes to performance.
I found this interesting. I work out everyday, burning between 500-800 calories through activity. It says I need 2700 calories! Usually I have 1200-1500 and I feel fine. Is that ok?
Murphy,
Metabolic adaptations can occur but it could also be due to a miscalculation in terms of activity levels or perhaps caloric intake as well. I would say it's certainly not a wise strategy and you are never going to put on much (if any) muscle mass.
I know that if my BMR is 2700 and I am a very active person I should tack on another 300 to 500 calories in order to gain weight, but what if I have 13% body fat and I want to get rid of the fat while gaining muscles? My concern is that the fat will stay in the body as I build muscle. Wouldn't it be wise to just consume the 2700 BMR calries on a ketogenic diet and wait until the fat content in the body is reduced while I try to build muscles? So far I lost 3lb in 2 weeks and I think its in fat because people tell me I look thinner and more defined.
Marc,
I'll try to address everything you asked but for starters, keto isn't the best idea: https://www.muscleandstrength.com/articles/ketogenic-diet
Secondly, no one gains muscle independent of fat if they are a natural trainee. Now, those on anabolic substances, beginners, or those returning from a long training lay off can gain muscle while losing fat but those circumstances aren't typical. Now, there are certain situations where someone might lose fat and gain muscle simultaneously in intermediate athletes but that takes quite a bit of experience, knowledge, and hard work to actually accomplish.
Depending upon your bodyweight and goal, that will necessitate you next step in terms of a bulk or cut. If you're skinny fat (lacking muscle mass and carry some abdominal fat) then it would be wise to put in some hard work in the gym along with a large of whole foods to put on some mass. Most males should stay between 10-15% of bodyfat when trying to gain muscle mass. Going any higher will have affects on hormones and insulin sensitivity which can negatively affect the pursuit of lean mass.
If you've been losing weight for a while then it may very well be fat but when you just begin a deficit you will lose water and decrease glycogen stores so that will reduce some of the bloat (typically in the face in some folks) so they will appear "leaner" to others but in actuality it's just manipulation of carbohydrate storage and hydration.
Finally, if your BMR is 2700 and you eat 2700 calories (keto or not) then you won't gain or lose weight since that's your maintenance.
I am 14 years old and 4ft 9in. I want to gain muscle and get bigger.How much should i eat everyday and how many protein shakes should i have everyday.I play many sports and work out almost everyday.
Jake,
At 14, you shouldn't be worried about a single supplement. You should be training 2-3 times per week and eating plenty of home cooked meals along with some calorie dense snacks throughout the day. Go out, play sports, have fun, and don't worry about trying to keep up with all the details on this site at your age. You're still young, enjoy it while you've got it and have fun doing it.
ok. So tells me I need 2759 calories a day. Where i get confused is i want to lose weight. 98kg now. I want to get down to 80. So what would be the Macro intake with Protein/Fats and Carbs???
Just eat less than that in a day and work out :D something like 2000-2200.
How many days a week will you be working out and how hard, and this you will stick too and ill write your macros for you, but you have to stick to what days a week you will train, this is important.
5 days a week with weights.
Am doing slow cardio ( walk) every morning Brett.
I am getting frustrated with this calculator. I type all of my information in all of the fields yet it says " please enter all fields". I don't understand do you guys have the same problem?
Hey Connor,
The problem is usually the height field. Make sure you're entering your height in Inches (or CM) and not feet (or meters). If you type in something like 5'10 into that field, it won't recognize it as a valid entry.
Let's say I entered my weight as a 200 lbs.
Does it matter what my fat % is? Or is this Calculator for body builders who are very lean?
I'm going nuts here, please help.
There are more accurate formulas using body fat percentages as a more accurate means to determine calorie intake but this one does not. Not to mention most folks don't have access to Bod Pods, DEXA scans, or calipers to get an accurate measurement of their BF %age and as such it would skew the results.
Obviously the proportion of fat mass to fat free mass coupled with the person's lifestyle will definitely skew individual metabolic demands but the simplistic nature of this calculator provides a basic number to work with.
Tony,
Here's one of the best calculators on the 'net currently: http://www.1percentedge.com/ifcalc/. If you don't understand all of the buttons and whistles, don't sweat it but you can get pretty detailed with it if you know what you're doing.
Thanks for replying MikeWines.
Can you please share one of the more accurate formulas?
Thanks!
Thank you so much for the link, it's very detailed & I really like it.
On the last step my lean body mass was going up which is great but my body fat went up as well which is exactly what I'm trying to avoid, knowing I chose weight gain lean mass option.
Can you please let me know how to make the body fat drop as the muscle mass goes up on that table of the final step?
Thanks so much, I really appreciate it.
--Tony
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