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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
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?
Hey Kelan - 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).
What if you are very muscular AND overweight?
i'm 43 male, 240 lbs, 70" tall, been seriously bodybuilding 2 years and starting to see plateau on the scale. I eat consistently 3000-3500 calories per day, 200-225 grams protein.
Hello
Iam 51 kg and 163 cm height female ,I train 6 times a week, I want to gain more muscles specifically the lower body and tone my abs.
I eat very healthy and started introducing more protein in my meals however I am not gaining more muscles although I have been training for more than 7 years...
What is the best plan for me please, BMR calculator showed I should consume 2000 cals/ day
Thanks
Hey Randa - in order to gain muscle, you must eat in a caloric surplus. The number the calculator gives you is your maintenance calories. Add 250-500 calories to that number to help aid in muscle growth.
I only have access to a gym three times a week. What would I do?
Hey Jesse - depending on how active you are outside of going to the gym, you would fall into the lightly or moderately active category.
I'm 165, 5'3, female and I want tone/gain muscle and lose weight. I feel like 2375 cals is a lot? I was shooting for 1400.. I'm confused. Should I be eating more?
Hey Nicole - most likely, yes, you need to be eating more than 1400 calories. I would slowly up your caloric intake each week until you reach around 2000 calories.
I want best boby
Hello, I need a little help. I like my current weight ( 112 for a 5'3 female) and want to starting lifting because my family bought the bowflex dumbells. I don't want to lose anymore weight, but want to build lean muscle. Should I eat at my given BMR or do a surplus of 250. This would be the first time I'll be ever using weights so I'm not sure if i need to "bulk up"
Hey Gracia - You can eat at your maintenance calories for a few weeks to see how your body responds.
5’11 160bw 6 workouts a week 1hour with a little abs/cardio on my rest day?
I am a 44 year old woman who is lifting for 45-60 minutes 3x a week and running 2 miles 3x a week. Should I choose moderately active or very active?
Hey Keri - most likely very active
I lift hard 3 days a week for about an hour each time. But that is extent of my activity as I work from home now. Should I put lightly active or sedentary?
Hey B - Lightly active.
It only shows me my daily calorie requirements. It does not give me an estimate of my basal metabolic rate just on its own.
Hello, I'm 5'10, 23 year old male. I lift weights 5 times a week, run around 20 miles per week, and play tennis for an hour 1-2 times a week. Any recommendation on which active level is recommended?
Hey Michael - I'd say 'very active'