Harris-Benedict Calculator – Calculate BMR With Harris-Benedict Equation Formula

This easy to use Harris-Benedict calculator is designed to estimate your daily Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Developed in the early 20th century by James Arthur Harris and Francis Gano Benedict at the Carnegie Institution of Washington, this calculator has become a fundamental instrument in nutritional science and metabolic research.

The Harris-Benedict equation formula calculator takes into account your age, gender, height, weight, and activity level to provide a personalized estimate of daily caloric needs. This calculation serves as a crucial starting point for various health-related goals, from weight management to athletic performance optimization.

Harris-Benedict Calculator

Profile	Gender	Age	Height (cm)	Weight (kg)	Activity Level	BMR	TDEE
Person A	Female	25	165	60	Sedentary	1,359	1,631
Person B	Male	35	180	75	Moderately Active	1,745	2,705
Person C	Female	45	170	65	Lightly Active	1,378	1,895
Person D	Male	28	175	70	Very Active	1,688	2,912
Person E	Female	30	160	55	Lightly Active	1,319	1,812
Person F	Male	40	190	90	Sedentary	1,975	2,370
Person G	Female	50	175	80	Moderately Active	1,553	2,413
Person H	Male	22	165	68	Very Active	1,693	2,922
Person I	Female	38	158	62	Extra Active	1,486	2,816
Person J	Male	30	182	85	Lightly Active	1,883	2,592
Person K	Female	27	172	70	Sedentary	1,499	1,799
Person L	Male	33	177	78	Moderately Active	1,755	2,721
Person M	Female	29	165	58	Lightly Active	1,366	1,883
Person N	Male	45	185	95	Very Active	2,080	3,588

Total Daily Energy Expenditure (TDEE) is derived by multiplying the BMR by an activity factor based on the individual’s activity level:

• Sedentary: TDEE = BMR ×1.2
• Lightly Active: TDEE = BMR ×1.375
• Moderately Active: TDEE = BMR ×1.55
• Very Active: TDEE = BMR ×1.725
• Extra Active: TDEE = BMR ×1.9

Harris-Benedict Equation Formula

The Harris-Benedict Equation exists in two forms.

Original Formula (1919): For Men:

BMR = 66.4730 + (13.7516 × weight in kg) + (5.0033 × height in cm) - (6.7550 × age in years)

For Women:

BMR = 655.0955 + (9.5634 × weight in kg) + (1.8496 × height in cm) - (4.6756 × age in years)

The original 1919 formula and the revised 1984 version, which is considered more accurate for modern populations.

Revised Formula (1984): For Men:

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

For Women:

BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

How to Calculate Basal Metabolic Rate With Harris-Benedict Equation Formula?

Calculating your BMR using the Harris-Benedict equation involves a systematic approach:

• Gather Personal Data:
  • Record your weight in kilograms
  • Measure your height in centimeters
  • Note your age in years
  • Identify your gender
• Select Appropriate Formula: Choose between the original or revised formula based on your needs
• Input Values: Plug your personal data into the chosen equation
• Apply Activity Factor: Multiply your BMR by the appropriate activity factor:
  • Sedentary (little/no exercise): × 1.2
  • Lightly active (1-3 days/week): × 1.375
  • Moderately active (3-5 days/week): × 1.55
  • Very active (6-7 days/week): × 1.725
  • Extra active (athletes): × 1.9

How Accurate is Harris-Benedict Equation Formula Calculator?

The accuracy of the Harris-Benedict equation has been extensively studied, showing a reliability rate of approximately 85-95% for healthy individuals.

Body Composition: The formula doesn’t account for muscle mass percentage, which significantly affects metabolism.

Medical Conditions: Certain health conditions can alter metabolic rate.

Environmental Factors: Temperature and altitude can influence metabolic rate.

Genetic Variations: Individual genetic differences may cause variations in metabolic rate.

Total Daily Calorie Needs Based on Harris-Benedict Equation

Activity Level Multipliers

• Sedentary (little/no exercise) = BMR × 1.2
• Light Activity (light exercise 1-3 days/week) = BMR × 1.375
• Moderate Activity (moderate exercise 3-5 days/week) = BMR × 1.55
• Very Active (hard exercise 6-7 days/week) = BMR × 1.725
• Extra Active (very hard exercise & physical job) = BMR × 1.9

Women’s Daily Calorie Needs

Small Frame (Height: 152-162 cm / 5’0″-5’4″)

Weight (kg/lbs)	Age	Sedentary	Light Activity	Moderate	Very Active	Extra Active
45-50 kg (99-110 lbs)	18-30	1,500	1,720	1,940	2,160	2,375
	31-50	1,450	1,665	1,875	2,090	2,300
	51-70	1,400	1,605	1,810	2,015	2,215
50-55 kg (110-121 lbs)	18-30	1,580	1,815	2,045	2,275	2,505
	31-50	1,530	1,755	1,975	2,200	2,420
	51-70	1,475	1,690	1,905	2,120	2,335

Medium Frame (Height: 163-172 cm / 5’5″-5’8″)

Weight (kg/lbs)	Age	Sedentary	Light Activity	Moderate	Very Active	Extra Active
55-60 kg (121-132 lbs)	18-30	1,660	1,905	2,145	2,390	2,630
	31-50	1,605	1,840	2,075	2,310	2,545
	51-70	1,550	1,780	2,000	2,230	2,455
60-65 kg (132-143 lbs)	18-30	1,740	1,995	2,245	2,500	2,755
	31-50	1,680	1,925	2,170	2,415	2,660
	51-70	1,620	1,860	2,090	2,330	2,565

Large Frame (Height: 173-182 cm / 5’9″-6’0″)

Weight (kg/lbs)	Age	Sedentary	Light Activity	Moderate	Very Active	Extra Active
65-70 kg (143-154 lbs)	18-30	1,820	2,085	2,350	2,615	2,880
	31-50	1,755	2,015	2,270	2,525	2,780
	51-70	1,690	1,940	2,185	2,435	2,680
70-75 kg (154-165 lbs)	18-30	1,900	2,180	2,455	2,735	3,010
	31-50	1,830	2,100	2,365	2,635	2,900
	51-70	1,760	2,020	2,275	2,535	2,790

Men’s Daily Calorie Needs

Small Frame (Height: 162-172 cm / 5’4″-5’8″)

Weight (kg/lbs)	Age	Sedentary	Light Activity	Moderate	Very Active	Extra Active
60-65 kg (132-143 lbs)	18-30	1,840	2,110	2,375	2,645	2,915
	31-50	1,780	2,040	2,300	2,560	2,820
	51-70	1,715	1,970	2,220	2,470	2,720
65-70 kg (143-154 lbs)	18-30	1,920	2,205	2,485	2,765	3,045
	31-50	1,855	2,130	2,400	2,670	2,940
	51-70	1,790	2,055	2,315	2,575	2,835

Medium Frame (Height: 173-182 cm / 5’9″-6’0″)

Weight (kg/lbs)	Age	Sedentary	Light Activity	Moderate	Very Active	Extra Active
70-75 kg (154-165 lbs)	18-30	2,000	2,295	2,585	2,880	3,170
	31-50	1,930	2,215	2,495	2,780	3,060
	51-70	1,860	2,135	2,405	2,680	2,950
75-80 kg (165-176 lbs)	18-30	2,080	2,390	2,690	2,995	3,300
	31-50	2,005	2,300	2,590	2,885	3,180
	51-70	1,930	2,215	2,495	2,780	3,060

Large Frame (Height: 183-193 cm / 6’1″-6’4″)

Weight (kg/lbs)	Age	Sedentary	Light Activity	Moderate	Very Active	Extra Active
80-85 kg (176-187 lbs)	18-30	2,160	2,480	2,795	3,110	3,425
	31-50	2,080	2,390	2,690	2,995	3,300
	51-70	2,000	2,295	2,585	2,880	3,170
85-90 kg (187-198 lbs)	18-30	2,240	2,575	2,900	3,230	3,555
	31-50	2,155	2,475	2,790	3,105	3,420
	51-70	2,070	2,375	2,675	2,980	3,285

Factors That May Require Adjustment:

• Pregnancy/nursing (+300-500 calories)
• Medical conditions
• Muscle mass percentage
• Climate conditions
• Stress levels
• Sleep quality
• Medications

References:

• National Institute of Health (NIH) – “Body Weight Planner” https://www.niddk.nih.gov/bwp

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