BMR Calculator: Discover Your Calorie Consumption Sweet Spot

Your Basal Metabolic Rate (BMR) is a measure of the energy your body uses in normal, everyday functions, like digesting food, moving your lungs and pumping your heart.

This maintenance level is the minimum number of calories your body needs in order to function. Add this number to the calories you burn through exercise and activity, and you get your total daily calorie expenditure. Now you know about how many calories you could eat without gaining weight.

The first step is finding out what your BMR is. Now, you could check in to one of those exclusive mountaintop clinics in northern Europe where they hook you up to the latest in beeping machines, jumping lights and squawking monitors, which would take days and cost thousands and thousands of dollars.

Or you could do this simple worksheet.

If you know your height, weight, age and gender, you can easily calculate your own BMR. Just print up the worksheet and fill in your vital statistics:

(enter one)kg.________x9.6=_______

(enter one)cm.________x1.8=_______

1. Add Height / Weight Results_______

2. Subtract Age Result_______

+       655

YOUR BMR=_______

(enter one)kg.________x13.7=_______

(enter one)cm.________x5=_______

1. Add Height / Weight Results_______

2. Subtract Age Result_______

+ 66

YOUR BMR=_______
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Member Comments

Great article. Thanks. Report
I found the instructions quite clear for both men & women. The age factor & a person's current weight change so I wonder how often this should be checked, quarterly? I'm going to do this whenever I hit a plateau. If someone's activity level changes due to illness or thru improved fitness, that would also be a good time to review. Report
Great info! Report
thank you Report
After adding height & weight together, it was unclear what to do after multiplying your age. Was there a step before adding the 655? Report
good information Report
Using both basic formulas, my BMR came out close (1234 vs. 1240). However, when I add in activity (using the Harris-Benedict formula), it goes up to 2183. Report
Those calculation were presented in a confusing way Report
Those calculation were presented in a confusing way Report
My Sparkpeople BMR and my actual BMR (according to this article) are quite different. Why is that? Report
how come~~if this is a SparkPeople article~~that here my BMR is 1415 BUT on SparkPeople chart for Calorie Differential~~Spa
rks gives me a BMR of 1710?
If Sparks feels this formula is good....why is mine more on the differential? Report
Assuming I did the math correctly, my BMR is around 1850, and adding in the very mild exercise rate puts it at 2000. No wonder I can walk by a piece of fudge, smell the aroma, and gain four pounds. I have no metabolism!!!! Report
Good article. Report
they left out this part: Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculati
on = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculati
on = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculati
on = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculati
on = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculati
on = BMR x 1.9
nedict-equation/ Report
Something just doesn't look right on this. Could be me cause I gave up on balancing the checkbook years ago. Report