Harris-Benedict Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)
Calculate Your BMR & Daily Calories
Choose the activity level that best describes your weekly exercise routine
Your Metabolic Rate Results
Weight Loss
Maintenance
Weight Gain
BMR Reference Values
Harris-Benedict Equations
Men
BMR = 66.5 + (13.75 × kg) + (5.003 × cm) - (6.75 × age)
Women
BMR = 655.1 + (9.563 × kg) + (1.850 × cm) - (4.676 × age)
Activity Multipliers
How to Increase BMR
Build lean muscle through resistance training
Eat more protein in every meal
Do high-intensity interval training (HIIT)
Include spicy foods in your diet
Increase daily movement and activity
Understanding the Harris-Benedict Equation
What is BMR?
Basal Metabolic Rate (BMR) represents the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, cell production, nutrient processing, and protein synthesis. It's the energy required to keep your body functioning while at complete rest.
Harris-Benedict Equation History
The Harris-Benedict equation was first published in 1919 by James Arthur Harris and Francis Gano Benedict. It remains one of the most widely used and accurate methods for calculating BMR, though it was originally developed for healthy individuals of normal weight.
Factors Affecting BMR
- •Age: BMR decreases with age (about 1-2% per decade after 30)
- •Sex: Men typically have higher BMR due to more muscle mass
- •Body size: Larger bodies require more energy to function
- •Body composition: Muscle tissue burns more calories than fat
TDEE vs BMR
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day, including exercise and daily activities. TDEE is what you should use for weight management goals.
Weight Loss
Eat 300-500 calories below your TDEE for safe, sustainable weight loss
Weight Maintenance
Eat calories equal to your TDEE to maintain current weight
Weight Gain
Eat 300-500 calories above your TDEE for healthy weight gain
Accuracy and Limitations
- •Less accurate for very obese or very lean individuals
- •Doesn't account for individual metabolic variations
- •Medical conditions can significantly affect actual BMR
- •Use as a starting point and adjust based on real-world results
Medical Disclaimer
This calculator provides educational estimates based on the Harris-Benedict equation. Results should not replace professional medical or nutritional advice. Individual metabolic rates can vary significantly due to genetics, health conditions, medications, hormonal factors, and other variables. For personalized nutrition planning, weight management, or if you have medical conditions affecting metabolism (thyroid disorders, diabetes, etc.), consult with a healthcare provider, registered dietitian, or medical nutrition specialist. Never eat below your BMR without medical supervision.