BMR Calculator
Calculate basal metabolic rate with Mifflin-St Jeor and Harris-Benedict, plus TDEE and macros
身体参数
输入参数后点击「计算」
About this tool
The basal metabolic rate (BMR) calculator estimates the minimum energy your body needs each day:
- Two formulas: Mifflin-St Jeor, the more accurate option, and the classic Harris-Benedict
- TDEE: total daily energy expenditure based on activity level
- Goal targets: daily calorie suggestions for fat loss, maintenance and muscle gain
- Macros: protein, carbohydrate and fat grams split by ratio
- Units: metric (centimetres, kilograms) or imperial (feet, pounds)
When to use it
- Fat loss: setting a calorie deficit
- Muscle gain: setting a calorie surplus
- Health tracking: understanding daily needs
- Meal planning: dividing the three macronutrients
Formulas
- Mifflin-St Jeor (men): BMR = 10 x weight + 6.25 x height - 5 x age + 5
- Mifflin-St Jeor (women): BMR = 10 x weight + 6.25 x height - 5 x age - 161
- Activity factors: sedentary 1.2, light 1.375, moderate 1.55, high 1.725, very high 1.9
- Fat loss: TDEE minus 500 kcal is roughly 0.5 kg per week