If you care about your health and weight, the Harris-Benedict calculator (BMR calculator) and the Harris-Benedict equation are the perfect tools for you! In the following article we will explain to you how this simple tool works and how to use it.

What is a BMR calculator?

Basal metabolic rate (BMR) is equivalent to the amount of energy (in the form of calories) that the body needs to function while resting for 24 hours.

How can you calculate your BMR?

Calculating your basal metabolic rate is easy. You will need these two factors: your weight, height and age. You should also take into account your sex. The calculators for both sexes are as follows:

  • For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

  • For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

What is Harris-Benedict equation?

The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories).

How to determine Harris-Benedict equation?

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  • Sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  • Lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  • Moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  • Very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  • If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For more on BMR, check out Mifflin St Jeor equation and Katch-McArdle formula

Mateusz Mucha and James Mathison

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