Harris-Benedict BMR & TDEE Calculator
Estimate your basal metabolic rate and daily calorie needs based on activity level. The Harris-Benedict equations are widely used in clinical nutrition and meal planning.
Harris-Benedict Results
Basal metabolic rate
1785 kcal/day
Daily energy needs
2767 kcal/day
Activity factor: ×1.550
Converted inputs
Weight 75.0 kg • Height 178.0 cm
How to Use This Calculator
Enter accurate measurements
Use up-to-date weight and height measurements. Toggle between metric and imperial units depending on your preference.
Pick an activity level
Select the physical activity factor that best matches your training and daily routine to calculate total daily energy expenditure.
Apply results to meal planning
Use the BMR as a baseline for resting needs and the TDEE for maintaining weight. Adjust caloric intake above or below TDEE to gain or lose weight.
Formula
Male BMR = 66.5 + 13.75 × weight(kg) + 5.003 × height(cm) − 6.775 × age
Female BMR = 655.1 + 9.563 × weight(kg) + 1.850 × height(cm) − 4.676 × age
TDEE = BMR × Activity Factor
- Activity factors range from 1.2 (sedentary) to ~1.9 (very active).
- Ensure weight is in kilograms and height is in centimeters before applying the equations.
- TDEE estimates calories required to maintain current body weight.
Full Description
The Harris-Benedict equations are classic predictive formulas for basal metabolic rate. They factor in age, sex, height, and weight to estimate how many calories the body uses at rest. Multiplying BMR by an activity factor produces total daily energy expenditure (TDEE), a cornerstone of nutrition planning and weight management.
For individuals with high lean mass or clinical conditions, consider modern alternatives (e.g., Mifflin–St Jeor, Katch–McArdle) or indirect calorimetry measurements. Use this calculator as a guide and adapt with professional advice.
Frequently Asked Questions
How accurate is the Harris-Benedict equation?
It provides a solid estimate for the general population. Accuracy decreases for very muscular or very lean individuals—use alternative formulas if needed.
Should I use BMR or TDEE for calorie tracking?
Use TDEE for daily calorie targets. BMR only covers resting needs, while TDEE accounts for typical activity.
Can this formula be used for weight loss?
Yes. Subtract 250–500 kcal/day from TDEE for moderate weight loss, or add calories to gain weight. Consult a dietitian for personalized plans.
What if my routine changes?
Update your activity level or repeat the calculation after significant changes in training, body weight, or health goals.