Harris-Benedict BMR Calculator

Your details

The Harris-Benedict equation uses separate coefficients for male and female physiology.
Your age in years. The formula is validated for adults aged 18 and above.
years
Your body weight. Use a consistent measurement - morning, after using the bathroom, is the most reproducible.
kg
Your height without shoes.
cm
The 1984 revision corrects for systematic overestimation in the original equation. Most nutrition software now uses the revised coefficients.
Choose the level that best matches your typical week. When in doubt, pick the lower option: overestimating activity is the most common source of error.
Basal Metabolic Rate (BMR)Average BMR
1,696kcal/day

Calories burned at complete rest for 24 hours

Total Daily Energy Expenditure (TDEE)2,628kcal/day
Maintenance calories2,628kcal/day
Mild weight loss (0.25 kg/week)2,378kcal/day
Moderate weight loss (0.5 kg/week)2,128kcal/day
Mild weight gain (0.25 kg/week)2,878kcal/day
Activity multiplier1.55
1,696 kcal/day
Very low<1200Below average1200-1600Average1600-2000Above average2000+
Mild loss2,378
Maintenance2,628
Mild gain2,878

Your BMR is 1696 kcal/day; TDEE is 2628 kcal/day.

  • Your BMR of 1696 kcal/day is the energy your body needs just to stay alive at complete rest - roughly 71 kcal per hour.
  • At your selected activity level, your TDEE is 2628 kcal/day. Eating close to this number will hold your current weight over time.
  • To lose weight gradually, aim for 2378-2128 kcal/day. The 500 kcal/day deficit (2128 kcal) is the standard clinical starting point and targets about 0.5 kg of loss per week.
  • BMR declines with age and with muscle loss, so re-check it if your weight, activity level, or body composition changes significantly.

Next stepThese are estimates. Track your actual intake and weight for two weeks: if weight is not moving in the expected direction, adjust your calorie target by 100-200 kcal and reassess.

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