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Our Harris Benedict Calculator calculates the total number of calories you need daily using the Harris-Benedict equation. With this calculator, you can measure your BMR, Total Daily Energy Expenditure (TDEE), and the macronutrients you should consume.
Follow these steps to use the calculator:
Input:
Output:
The Harris-Benedict equation was the first formula developed to calculate BMR. It uses variables like height, weight, age, gender, and activity level. You can calculate BMR manually or use the Harris Benedict Calculator.
The formula differs for men and women:
| Sex | Units | Calculation |
|---|---|---|
| Men | Metric | BMR = 66.5 + (13.76 × weight in kg) + (5.003 × height in cm) – (6.755 × age in years) |
| Imperial | BMR = 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years) | |
| Women | Metric | BMR = 655 + (9.563 × weight in kg) + (1.850 × height in cm) – (4.676 × age in years) |
| Imperial | BMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years) |
You can calculate Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor:
Here, you can see the appropriate chart for calculating TDEE (Total Daily Energy Expenditure).
| Calorie-Calculation | Activity Level | Description | Formula |
|---|---|---|---|
| Calorie-Calculation | Sedentary | Little or No Exercise | BMR × 1.2 |
| Calorie-Calculation | Lightly Active | Sports 1-3 Days/Week | BMR × 1.375 |
| Calorie-Calculation | Moderately Active | Sports 3-5 Days/Week | BMR × 1.55 |
| Calorie-Calculation | Very Active | Sports 6-7 Days/Week | BMR × 1.725 |
| Calorie-Calculation | Extra Active | Physical Job or 2x Training | BMR × 1.9 |
Note: If you don’t want to do it manually, you can use our Harris Benedict Equation Calculator.
Calculate the BMR, TDEE, and macronutrients requirement for a person:
Solution:
Enter values in the Harris-Benedict equation for men (Metric):
BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) – (6.775 × age in years)
BMR = 1760 kcal/day
Total Energy Expenditure (TDEE) = 2728 kcal/day
Macronutrients Requirement:
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Using the Harris Benedict Calculator allows you to know your accurate calorie deficit based on activity level and body weight. The calculator provides precise BMR and TDEE values according to activity level, height, weight, age, and gender.
You can use the Harris-Benedict Equation or Harris Benedict Calculator:
Men and women have different BMRs. For men, a good BMR is ~1409 kcal/day. For women, a good BMR is ~1696 kcal/day. These can be measured using a Harris Benedict BMR Calculator.
Follow these steps to increase BMR:
From Wikipedia: Harris-Benedict Equation
From NCBI: Harris Benedict Formula
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