HelloCalcSabaiTH

BMR Calculator

Calculate Basal Metabolic Rate with Mifflin-St Jeor, Harris-Benedict or Katch-McArdle and compare all three.

Rough estimates for adults, not a medical diagnosis. Talk to a doctor or dietitian before changing your diet or exercise.

Sex
yrs
cm
kg
More details (optional) — for more accurate results
cm
cm
cm
%
bpm

BMR (resting metabolism)

–kcal/day

BMI (Body Mass Index)

–
Weight for a normal BMI
–

TDEE (daily calories)

BMR from the chosen formula × activity level ()

–kcal/day (maintain weight)
Goalkcal/day

Body fat %

–
Fat mass
–
Lean mass
–

Waist-to-height ratio

–
Waist should not exceed
–

Add your waist (measured at the navel) under More details to see the ratio. The Thai guideline is a waist no more than half your height.

Ideal weight

–kg

Daily water

–litres/day
From body weight ()
–
Extra for activity
–
Glasses of 250 ml
–

Includes water from food and other drinks. Drink more in hot weather or when sweating. People with kidney or heart conditions should ask a doctor.

Daily protein

–g/day
For your activity level
–
Per meal (3 meals)
–

Examples: 1 egg ≈ 6 g · 100 g chicken breast ≈ 31 g · 1 glass of milk ≈ 8 g · 100 g firm tofu ≈ 8–15 g

Max heart rate

–bpm

    How it works

    Choose your sex and enter age, height and weight. BMR is calculated with the selected formula, with a table comparing all formulas. Katch-McArdle uses the body fat % you entered, or the one estimated in the body fat section.

    Formula

    Mifflin-St Jeor: 10 × weight + 6.25 × height − 5 × age + 5 (men) / − 161 (women)

    Revised Harris-Benedict: men 88.362 + 13.397W + 4.799H − 5.677A · women 447.593 + 9.247W + 3.098H − 4.330A

    Katch-McArdle: 370 + 21.6 × lean body mass (kg), where lean mass = weight × (1 − body fat %)

    W = weight (kg), H = height (cm), A = age (years)

    FAQ

    What is BMR?

    BMR (Basal Metabolic Rate) is the minimum energy your body uses in a day at complete rest, for breathing, heartbeat and keeping your body temperature.

    Which formula should I use?

    Studies found Mifflin-St Jeor the most accurate for most people, so it is the default. If you know your body fat % fairly accurately (e.g. from an InBody scan) and exercise regularly, Katch-McArdle reflects your muscle mass better.

    Should I eat less than my BMR?

    No. Eating below your BMR for long periods can cost you muscle and slow your metabolism. To lose weight, start from your TDEE and eat 300–500 kcal less per day.

    What is the difference between BMR and TDEE?

    BMR is the energy you use at rest. TDEE is the energy you use in a whole day including movement and exercise, calculated as BMR × an activity factor.

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