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Basal Metabolic Rate(BMR) Calculator

You use energy no matter what you're doing, even when sleeping. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day.

If you've noticed that every year, it becomes harder to eat whatever you want and stay slim, you've also learnt that your BMR decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions. However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body's ability to burn energy gradually slows down.

  • Male Female
  • Foot (ft) Inchi (in)

  • Kilos (lbs) Pounds (lbs)

  • Years

  • BMR Formula

    BMI Calculator » BMR Formula

    If you are unable to use our BMR Calculator, or if you are interested in how BMR is calculated, this page has the mathematical BMR Formulas.

    The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very fat (will over-estimate calorie needs).

    English BMR Formula

    Women BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
    Men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

    Metric BMR Formula

    Women BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
    Men BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
  • Harris Benedict Equation

    BMI Calculator » 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). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

    Harris Benedict Formula

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

    • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    • If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    • If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    • If you are 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

    Total Calorie Needs Example

    If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.
    Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight:

    - Calorie intake to gain weight

    Once you know the number of calories you need to maintain your weight (using our BMR Calculator in conjunction with our Harris Benedict Equation, you can easily calculate the number of calories you need in order to gain weight.

    If you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.

    For optimum health, if you increase your calories to gain weight then (health permitting) gradually increase your level of physical exercise in order to maintain or increase your lean body mass. The benefits of exercise on physical and mental health are well documented and shouldn't be ignored.

    - Calorie intake to lose weight

    There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

    If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

    An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

  • Recommended Daily Allowance

    BMI Calculator » Recommended Daily Allowance

    The Recommended Daily Allowance, known as RDA, are recommendations for nutrients. They were developed by the Food and Nutrition Board of the National Academy of Sciences/National Research Council. The RDA state the amount of a nutrient that is needed for most people to stay healthy. They are different for children, adults, males, and females.

    The Dietary Reference Intake, known as DRI, are an umbrella group that includes the following other nutrient measures: · RDA · Adequate Intakes, known as AI · Estimated Average Intakes, known as EAR · Tolerable Upper Intakes, known as UL

    DRI is slowly becoming the more accepted form for nutrient recommendations. Experts expect that DRI will take the place of the RDA in time.

    Until publication of the new DRI, we herewith refer to the old RDA Shedule, with some of the new DRI worked in, as a point of reference only.

    Fat Soluble Vitamins

    Age Energy Protein Vitamin A Vitamin D Vitamin E Vitamin K
    k. cal g IU *ug RE IU *ug IU *mg TE *ug
    Children 4-6 1,800 30/24 2,500 500 400 5 9 7 -/20
    7-10 2,400/2,000 36/28 3,300 500 400 5 10 7 -/30
    Males 15-18 3,000 54/59 5,000 1,000 400 5 15 10 -/65
    19-24 3,000/2,900 54/58 5,000 1,000 400 5 15 10 -/70
    25-50 2,700 56/63 5,000 1,000 - 5 15 10 -/80
    50+ 2,400 56/63 5,000 1,000 - 10 15 10 -/80
    Females 15-18 2,100 48/44 4,000 800 400 5 12 8 -/55
    19-24 2,100 46/46 4,000 800 400 5 12 8 -/60
    25-50 2,000 46/50 4,000 800 - 5 8 12 -/65
    50+ 1,800 46/50 4,000 800 - 10 12 8 -/65

    Water Soluble Vitamins

    Age Ascorbic Acid Folacin/ Folate Niacin Riboflavin Thiamine Vitamin B6 Vitamin B12
    mg mcg mg mg mg mg mcg
    Children 4-6 40/45 200/75 12 1.1 0.9 0.9/1.1 1.5/1.0
    7-10 40/45 300/100 16/13 1.2 1.2/1.0 1.2 2.0/1.4
    Males 15-18 45/60 400/200 20 1.8 1.5 2.0 3.0/2.0
    19-24 45/60 400/200 20/19 1.8/1.7 1.5 2.0 3.0/2.0
    25-50 45/60 400/200 18/19 1.6/1.7 1.4/1.5 2.0 3.0/2.0
    50+ 45/60 400/200 16/15 1.5/1.4 1.2 2.0 3.0/2.0
    Females 15-18 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.5 3.0/2.0
    19-24 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.6 3.0/2.0
    25-50 45/60 400/180 13/15 1.2/1.3 1.0/1.1 2.0/1.6 3.0/2.0
    50+ 45/60 400/180 12/13 1.1/1.2 1.0 2.0/1.6 3.0/2.0

    Minerals and other Nutritional Elements

    Age Calcium Phosphorous Iodine Iron Magnesium Zinc Selenium Fluoride
    mg mg ug mg mg mg *ug *mg
    Children 4-6 800 800/500 80/90 10 200/130 10 -/20 -/1.1
    7-10 800 800 110/120 10 250 10 -/30 -/3.2
    Males 15-18 1200/1300 1200/1250 150 18/12 400/410 15 -/50 -/3.8
    19-24 800/1000 800/700 140/150 10 350/400 15 -/70 -/3.8
    25-50 800/1000 800/700 130/150 10 350/420 15 -/70 -/3.8
    50+ 800/1200 800/700 110/150 10 350/420 15 -/70 -/2.9
    Females 15-18 1200/1300 1200/1250 115/150 18/15 300/360 15/12 -/50 -/3.1
    19-24 800/1000 800/700 100/150 18/15 300/310 15/12 -/55 -/3.1
    25-50 800/1000 800/700 100/150 18/15 300/320 15/12 -/55 -/3.1
    50+ 800/1200 800/700 80/150 10 300/320 15/12 -/55 -/3.1

    Amino Acids

    Requirement - mg. per kg. of body weight

    infant child adults
    AMINO ACID 3 - 6 mo. 10 - 12 yr.  
    Histidine 33 not known not known
    Isoleucine 80 28 12
    Leucine 128 42 16
    Lysine 97 44 12
    S-containing amino acids 45 22 10
    Aromatic amino acids 132 22 16
    Threonine 63 28 8
    Tryptophan 19 4 3
    Valine 89 25 14

    The Recommended Daily Allowance represents the establishment of a nutritional norm for planning and assessing dietary intake, and are the levels of intake of essential nutritients considered to be adequate to meet the known needs of practically all healthy people.

    When introducing the new revision of the Recommended Daily Allowance in 1974, Dr. Alfred E. Harper, the then chairman of the Committee on Dietary Allowances, Food and Nutrition Board said "..However requirements may differ with age and body size; among individuals of the same body size owning to differences in genetic makeup; with the physiologic state of individuals - growth rate, pregnancy, lactation; and with sex.."

  • Underweight Treatment

    BMI Calculator » Underweight Treatment

    The best way to add weight is to increase your intake of complex carbohydrates, particularly whole grain ones. Foods like whole wheat bread, muffins, pasta, crackers, and bagels are good to include. Also, legumes and fruits would be wise choices.

    In order to gain weight, you will have to eat more calories. You will need to include regular exercise and strength training into your lifestyle in order to prevent gaining too much weight as fat. And, as I mentioned, those extra calories should come mainly from additional carbohydrate.

    To start, set up a realistic goal weight for yourself. You may need to resign yourself to a less than (what you may consider) an ideal weight. Make good nutrition your priority, and weight gain the second.

    It is best to gain weight slowly and steadily. This will help to ensure that your weight gain is in the form of lean body mass and not excessive fat. Don't try to gain more than 1/2 pound a week.

    Some more tips

    • Drink 6-8 glasses of distilled water a day.
    • Eat frequent but small meals.
    • Eat lots of raw fruits and vegetables (green leafy vegetables are great)
    • Do not drink coffee, alcohol, soda pop,...
    • Do not eat processed foods; white sugar, white flower,...
    • Avoid red meat and animal fats.
    • Reduce intake of dairy products.
    • Do not smoke and avoid second hand smoke.
  • Overweight Treatment

    BMI Calculator » Overweight Treatment

    Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, if you consume fewer calories than you burn, you will lose weight. You can do this by becoming more physically active or by eating less.

    You didn't put on extra weight overnight so it is equally unrealistic to take it off quickly. Record a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now. Set a goal you know you can achieve.

    Here are some very simple changes that you can start today that will greatly improve your chances of weight loss success:

    Eliminate Red Meat

    If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you make healthier meal choices. Build your meals around fish or poultry.

    Cut out fried foods

    Grill, bake, roast, broil or boil your food. This also means doing without French Fries and snack foods like Potato Strings, Chips,...

    Start with a soup or a salad

    By starting dinner with a soup or salad, you will curb your hunger, which will in turn help you keep portion sizes in check and prevent you from overeating.

    Stop Cola consumption

    For every 20 ounces of Coca-Cola you drink, you're consuming 250 calories. If you're trying to consume around 1500 calories a day in order to lose weight, you can blow your entire calorie budget on soda!

    Drink water

    Reach for the goal of eight glasses a day. Even if you don't drink eight, you're drinking more than usual.

  • BMI Calculator » Obesity Treatment

    BMI Calculator » Obesity Treatment

    The method of treatment depends on your level of obesity, overall health condition, and motivation to lose weight.

    Treatment includes a combination of diet, exercise, behavior modification, and sometimes weightloss drugs. In some cases of severe obesity, gastrointestinal surgery may be recommended.

    If you are overweight, losing as little as 7-10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes.

    Slow and steady weight loss of no more than 1-2 pounds per week is the safest way to lose weight. Too rapid weight loss can cause you to lose muscle rather than fat. It also increases your chances of developing other problems, such as gallstones and nutrient deficiencies. Making long-term changes in your eating and physical activity habits is the only way to lose weight and keep it off!

    Whether you are trying to lose weight or maintain your weight, you must improve your eating habits. Eat a variety of foods, especially pasta, rice, wholemeal bread, and other whole-grain foods. Reduce your fat-intake. You should also eat lots of fruits and vegetables.

    Making physical activity a part of your daily life is an important way to help control your weight. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in stages: 10 minutes here, 20 minutes there, providing it adds up to 30 minutes a day.


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