Harris-Benedict Calculator
Estimate BMR and daily calorie needs with the revised Harris-Benedict equation and standard activity factors. Free and private.
Independently verified for accuracy
Calculator by Toolsloft ↗- BMR (calories at rest)
- 1853.63 kcal/day
- Daily calorie needs (TDEE)
- 2873.13 kcal/day
Estimate your basal metabolic rate and daily calorie needs with the Harris-Benedict equation, one of the longest-standing formulas for resting energy. Enter your sex, weight, height, age, and activity level to see both your BMR and your total daily calories.
How this is calculated
BMR uses the revised Harris-Benedict equation (Roza and Shizgal, 1984). Daily calories are that BMR multiplied by a standard activity factor, from 1.2 for sedentary up to 1.9 for very active.
How to use
- Select your sex and enter your weight, height, and age.
- Choose the activity level that best matches your week.
- Read your BMR and total daily calorie needs.
Examples
- Male, 80 kg, 180 cm, 30 yr, moderate:
BMR 1,853.63 / TDEE 2,873.13 kcal - Female, 60 kg, 165 cm, 30 yr, light:
BMR 1,383.68 / TDEE 1,902.56 kcal
FAQ
- How is this different from the Mifflin-St Jeor formula?
- Both estimate resting calories from the same inputs. Harris-Benedict is the older standard, revised in 1984. Mifflin-St Jeor came later and is often slightly more accurate for modern populations. Our BMR calculator lets you compare all three.
- What do the activity factors mean?
- They scale your resting calories to your real week: 1.2 sedentary, 1.375 light exercise, 1.55 moderate, 1.725 active, and 1.9 very active. Pick the one that matches a typical week, not your best week.
- Should I eat exactly my TDEE?
- TDEE is the calories to maintain your current weight. Eat below it to lose weight and above it to gain. These are estimates, so adjust based on real results over a few weeks.