Harris-Benedict BMR Calculator
Calculate your daily basal metabolic rate from sex, age, height, and weight
Enter your sex, age, height, and weight, and this calculator returns your daily basal metabolic rate (BMR) using the revised Harris-Benedict equation (the 1984 Roza and Shizgal revision). It's a solid starting point if you're setting a daily calorie target for cutting or bulking, and all the math happens in your browser, so your body stats never get sent to a server.
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How to use
- Select your sex (male or female).
- Enter your age, height (cm), and weight (kg).
- Your daily BMR (kcal/day) appears automatically at the top of the screen.
FAQ
- What exactly is basal metabolic rate (BMR)?
- It's the minimum number of calories your body burns just to stay alive while completely at rest, covering things like breathing, temperature regulation, and organ function.
- Should I build my diet around the BMR number?
- BMR is your bare-minimum burn with zero activity factored in. Your real daily calorie need is usually found by multiplying BMR by an activity factor.
- Why are the formulas different for men and women?
- The Harris-Benedict equation uses separate coefficients by sex to account for average differences in body composition, such as muscle mass and body fat percentage.