BMR Harris Benedict Calculator — evidence-based tool to check your bmr harris benedict. Includes formula, tips, and interpretation guide.
Mifflin-St Jeor BMR (recommended):
Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier
Worked example: 30-year-old male, 80 kg, 180 cm, moderately active. BMR = (10×80) + (6.25×180) − (5×30) + 5 = 800 + 1,125 − 150 + 5 = 1,780 kcal. TDEE = 1,780 × 1.55 = 2,759 kcal/day. For 0.5 kg/week fat loss: target 2,259 kcal/day (500 kcal deficit).