# BMR and Daily Calorie Needs Calculator

Basal metabolic rate or BMR is the minimum calorific requirement needed to sustain life in a resting individual.

In order to calculate your daily calorie needs, you would have to determine the basal metabolic rate (BMR) using multiple factors such as your height, weight, age and gender, and then multiply the BMR by an activity factor. This will also determine your total daily energy expenditure (calories). The calculation method used is the Harris Benedict formula and the details are given below.

## The Harris-Benedict Formula

The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). Since, as a philosophy, the leaner bodies need more calories than less leaner ones, this equation will be very accurate in most cases. However, discrepancies may occur for the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).

### STEP 1

Formula For BMR ( WOMAN)

BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) – (4.7 X age in years).

## Formula for BMR (MAN)

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) – (6.8 X age in years)

#### 1. Example to calculate BMR (for women)

a. You are 32 years old woman.

b. You are 5 feet 4 inches tall (162.5 cm)

(Note-1 foot = 12 inches and 1 inch = 2.54 cm,

so 5 feet 4 inches = 5x 12 + 4=64 inches = 64x 2.54 = 162.5cms)

c. Your weight is 185 pounds (84 kilos)- (1 kilogram = 2.2 lbs.)

Therefore, your BMR is 655 + (806) + (291) – (150) = 1602 calories

##### 2. Example to calculate BMR (for men)

a. You are 25 years old man.

b. You are 6 feet tall or 182.8cms

c. Your weight is 220 pounds or 100 kilos

Your BMR is 66 + (1370) + (914) – (170) = 2180 calories

## STEP 2

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

a) If you are Sedentary – little or no exercise

Calorie-Calculation = BMR X 1.2

b) If you are Lightly Active (light exercise/sports 1-3 days/week)

Calorie-Calculation = BMR X 1.375

c) If you are Moderately Active (moderate exercise/sports 3-5 days/week)

Calorie-Calculation = BMR X 1.55

d) If you are Very Active  (hard exercise/sports 6-7 days/week)

Calorie-Calculation = BMR X 1.725

e) If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)

Calorie-Calculation = BMR X 1.9

## Example to calculate Total daily calorie needs

If you are sedentary, multiply your BMR (1602) by 1.2 = 1922

Your total daily calorie requirement is therefore 1922 calories.

This is the total number of calories you need in order to MAINTAIN your current weight.

If you consume more than 1922 calories and fail to burn the difference, you shall hold the risk of gaining weight. To learn more about the different stages of being overweight, read on the forthcoming section on ‘Overweight Facts’

——————————————————————————–

## One thought on “BMR and Daily Calorie Needs Calculator”

1. I`m an author of advanced computer diet calculator. So far BTW Calorie Counter was available only in Poland and since 2006, when I release it, program get some popularity. Now I made english version and want to extend a sphere of influences.
My main purpose was to create a worldwide advanced calorie counter for all people who take care about their life by well-proportioned selection of nutrients corresponding with daily demand combined with sport activity (also for diabetes). Build-in database contain most popular (simple and multiple) products that can be found all around the world. Of course user can add his own products.

I perfectly know about large cut-throat competition but (in short) I think that my program can find its own space because of the realatively low price, worlwide range, low hardware requirements (can be even installed on removable disk), all windows versions compatibility and advanced possibilities that match up to the best in the World!

My general question is: are You interested in any kind of cooperation with me and/or BTW Calorie Counter? I’m open for any kind of partnership – from simple link exchange, advertisement (logo, reviews, etc.), sale promotions, to direct or indirect distribution.

I signed an agreement with software distributor – Avangate. They provide also affiliate solutions. If You want join to affiliate programme please contact me. I can offer 35% of income from each licence sold by You.

Of course I’ll be grateful if You first visit my webpage and test program (for free). Program is legal and don’t violate any law. I’m the only author and I have all rights to the program.

If You got any questions just contact me. All informations about program and its full version can be found on my webpage.

Best regards,
Paul Sikora

Like