Disclaimer: The results given by this BMR calculation tool should be used only as a guide and should not replace medical advice. Please bear in mind that, when interpreting the results of this BMR calculator, other factors such as your lean body mass should be considered. You should always speak to a qualified Doctor or health professional for advice and guidance before making any dramatic changes to your lifestyle.
How To Calculate Your BMR manually
It's important to note that men and women have different formulae for Basal Metabolic Rate (BMR) calculations. This is due to the fact that men have a higher percentage of lean body weight than women. For the BMR calculations below, we're referencing the Mifflin - St Jeor formula (established in 1990, superseding the 1919 Harris-Benedict formula). You can calculate your BMR by using one of the formulae below.
BMR for men
BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) - (5 × age) + 5
BMR for women
BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) - (5 × age) - 161
Should you wish to compare both the Mifflin - St Jeor formula and Harris-Benedict formula, you can do so here.
Daily calorie requirement
Once you've worked out your BMR, you can calculate your daily calorie requirement by multiplying your BMR by one of the following activity level factors:
- If you are sedentary (little or no exercise)
Calories Per Day = BMR x 1.2
- If you are lightly active (light exercise or sports 1-3 days/week)
Calories Per Day = BMR x 1.375
- If you are moderately active (moderate exercise 3-5 days/week)
Calories Per Day = BMR x 1.55
- If you are very active (hard exercise 6-7 days/week)
Calories Per Day = BMR x 1.725
- If you are super active (very hard exercise and a physical job)
Calories Per Day = BMR x 1.9
What Is BMR?
BMR stands for Basal Metabolic Rate and represents the number of calories you would burn in a day if you were inactive and stayed in bed all day. Our BMR calculator allows you to calculate not only the number of calories you burn when inactive, but also a daily calorie figure that takes into account your lifestyle activity level. These two figures together give you a representative figure for your daily calorie intake. You can learn more about BMR in our article, how to calculate BMR.
It is important to bear in mind that Basal Metabolic Rate calculations do not take into account for lean body mass, which will obviously have a factor of its own. Very muscular people, for example, will receive a figure that probably under-estimates their calorie needs and very overweight people will likely get a calculation that over-estimates their calorie requirements.
If you have any problems using this calculator tool, please contact me.