Calorie Burn Calculator: Weight & Height
Estimate Your Daily Calorie Burn
Calculate your Basal Metabolic Rate (BMR) and total daily energy expenditure based on your weight, height, age, and sex. Then, adjust for your activity level to get a personalized calorie burn estimate.
Enter your weight in kilograms (kg).
Enter your height in centimeters (cm).
Enter your age in years.
Male
Female
Select your biological sex.
Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/sports & physical job or training)
Choose the option that best describes your typical activity.
Your Estimated Calorie Burn
— kcal
Basal Metabolic Rate (BMR): — kcal
Total Daily Energy Expenditure (TDEE): — kcal
Estimated Burn from Activity: — kcal/hour
The primary calculation uses the Mifflin-St Jeor Equation to estimate BMR, then multiplies by an activity factor for TDEE. A simplified MET-based estimate for specific activities is also provided.
Calorie Burn Breakdown by Activity Level
This chart illustrates how TDEE changes with different activity levels, assuming constant weight, height, age, and sex.
What is a Calorie Burn Calculator (Weight & Height)?
A Calorie Burn Calculator, particularly one focusing on weight and height, is a tool designed to estimate the number of calories a person burns within a specific timeframe. It's a crucial component of understanding energy balance – the relationship between calories consumed and calories expended. By inputting key personal metrics such as weight, height, age, sex, and activity level, these calculators provide an approximation of an individual's metabolic rate and total daily energy expenditure (TDEE). This information is fundamental for anyone looking to manage their weight, optimize athletic performance, or simply maintain a healthy lifestyle. The calorie burn calculator weight height specifically leverages these foundational physical characteristics because they are major determinants of metabolic rate.
Who Should Use It?
Virtually anyone interested in their energy expenditure can benefit from a calorie burn calculator. This includes:
- Individuals aiming for weight loss: Understanding how many calories you burn helps in creating a sustainable calorie deficit.
- People looking to gain weight or muscle: Knowing your TDEE is essential for ensuring you consume enough calories to support muscle growth.
- Athletes and fitness enthusiasts: Optimizing calorie intake and expenditure is key for performance and recovery.
- Anyone seeking to maintain their current weight: A calorie burn calculator can help set appropriate daily intake goals.
- Health-conscious individuals: Gaining insight into their body's energy demands.
Common Misconceptions
Several common misconceptions surround calorie burn calculations:
- Exactness: Calculators provide estimates, not precise figures. Individual metabolisms vary significantly.
- Only Exercise Counts: A large portion of daily calorie burn comes from Basal Metabolic Rate (BMR) – the energy needed for basic bodily functions at rest.
- METs are Universal: While METs (Metabolic Equivalents) are standardized, the actual calorie burn during an activity can still vary based on individual efficiency and intensity.
- Weight Loss is Simple Math: While calorie deficit is key, factors like hormonal balance, sleep, and stress also play a role in weight management.
Calorie Burn Calculator (Weight & Height) Formula and Mathematical Explanation
The most widely accepted method for calculating resting energy expenditure is the Mifflin-St Jeor equation, which is what our calorie burn calculator weight height primarily uses. It's considered more accurate than the older Harris-Benedict equation for most populations.
Step-by-Step Derivation
- Calculate Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. The Mifflin-St Jeor equation is as follows:
- For Men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
- For Women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
- Calculate Total Daily Energy Expenditure (TDEE): This accounts for your BMR plus the calories burned through physical activity and the thermic effect of food (TEF). It's calculated by multiplying your BMR by an activity factor:
TDEE = BMR * Activity Factor - Estimate Calorie Burn for Specific Activities (MET-based): For a more granular view, we can estimate the calories burned per hour for a specific activity using the concept of Metabolic Equivalents (METs). The formula is:
Calories Burned per Minute = (MET * 3.5 * weight in kg) / 200
Calories Burned per Hour = Calories Burned per Minute * 60
Variable Explanations
Understanding the variables used in the calorie burn calculator weight height is key:
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| Weight | Body mass of the individual. A higher weight generally means a higher metabolic rate. | Kilograms (kg) | Varies greatly; e.g., 40 – 200 kg |
| Height | Body length of the individual. Taller individuals may have a higher surface area, influencing metabolism. | Centimeters (cm) | Varies greatly; e.g., 140 – 200 cm |
| Age | Number of years since birth. Metabolic rate tends to decrease with age. | Years | e.g., 18 – 80 years |
| Sex | Biological sex, which influences body composition and hormonal factors affecting metabolism. | N/A | Male / Female |
| Activity Factor | A multiplier representing the average daily physical activity level. Higher factors indicate more activity. | Multiplier (unitless) | 1.2 – 1.9 |
| BMR | Basal Metabolic Rate: Calories burned at complete rest. | Kilocalories (kcal) | Varies; e.g., 1200 – 2500 kcal |
| TDEE | Total Daily Energy Expenditure: Total calories burned in a 24-hour period, including activity. | Kilocalories (kcal) | Varies; e.g., 1500 – 3500 kcal |
| MET | Metabolic Equivalent of Task: A ratio of the working metabolic rate relative to the resting metabolic rate. 1 MET is the energy expenditure of sitting quietly. | Unitless | e.g., 3.0 (walking slowly) to 8.0 (running vigorously) |
Practical Examples (Real-World Use Cases)
Example 1: Weight Loss Goal
Scenario: Sarah is a 30-year-old female, weighing 75 kg and standing 165 cm tall. She works an office job and exercises moderately 3 times a week.
Inputs:
- Weight: 75 kg
- Height: 165 cm
- Age: 30 years
- Sex: Female
- Activity Level: Moderately Active (Multiplier: 1.55)
Calculation Steps:
- BMR (Mifflin-St Jeor for Women): (10 * 75) + (6.25 * 165) – (5 * 30) – 161 = 750 + 1031.25 – 150 – 161 = 1470.25 kcal
- TDEE: 1470.25 kcal * 1.55 = 2278.89 kcal
Results:
- BMR: Approximately 1470 kcal
- TDEE: Approximately 2279 kcal
- Estimated Daily Calorie Burn: Approximately 2279 kcal
Interpretation: To lose weight, Sarah needs to consume fewer than 2279 calories per day. A deficit of 500 calories per day (aiming for ~1779 kcal intake) could lead to roughly 0.5 kg of weight loss per week, which is a sustainable rate.
Example 2: Muscle Gain Goal
Scenario: John is a 25-year-old male, weighing 80 kg and standing 180 cm tall. He trains intensely 5 days a week.
Inputs:
- Weight: 80 kg
- Height: 180 cm
- Age: 25 years
- Sex: Male
- Activity Level: Very Active (Multiplier: 1.725)
Calculation Steps:
- BMR (Mifflin-St Jeor for Men): (10 * 80) + (6.25 * 180) – (5 * 25) + 5 = 800 + 1125 – 125 + 5 = 1805 kcal
- TDEE: 1805 kcal * 1.725 = 3113.63 kcal
Results:
- BMR: Approximately 1805 kcal
- TDEE: Approximately 3114 kcal
- Estimated Daily Calorie Burn: Approximately 3114 kcal
Interpretation: To gain muscle, John needs to consume more calories than he burns (a calorie surplus). Adding 300-500 calories to his TDEE, aiming for an intake of roughly 3400-3600 kcal per day, would support muscle growth while minimizing excessive fat gain.
How to Use This Calorie Burn Calculator (Weight & Height)
Using the calorie burn calculator weight height is straightforward and designed for ease of use.
- Input Your Details: Accurately enter your current weight in kilograms (kg), height in centimeters (cm), age in years, and select your biological sex from the dropdown.
- Select Activity Level: Choose the option that best reflects your average weekly physical activity. Be honest with your selection, as this significantly impacts the total calorie burn estimate.
- View Results: Click the "Calculate Calories" button. The calculator will display:
- Main Result (TDEE): Your estimated total daily calorie expenditure.
- Basal Metabolic Rate (BMR): Calories burned at rest.
- Total Daily Energy Expenditure (TDEE): BMR adjusted for your activity level.
- Estimated Burn from Activity: A rough estimate of calories burned per hour based on common MET values for your activity level multiplier.
- Interpret Your Results: Use the TDEE figure as a baseline. To lose weight, aim for a caloric intake below your TDEE. To gain weight or muscle, aim for an intake above your TDEE. For weight maintenance, aim to match your intake to your TDEE.
- Reset or Copy: Use the "Reset" button to clear the fields and start over. Use the "Copy Results" button to save the calculated values for your records.
Key Factors That Affect Calorie Burn Results
While our calorie burn calculator weight height provides a solid estimate, numerous factors can influence your actual calorie expenditure:
- Body Composition: Muscle tissue burns more calories at rest than fat tissue. Two people with the same weight and height but different body compositions (e.g., one very muscular, one with higher body fat) will have different BMRs.
- Genetics: Individual genetic makeup plays a significant role in metabolic rate. Some people naturally have faster metabolisms than others.
- Hormonal Status: Hormones like thyroid hormones (thyroxine) directly regulate metabolism. Conditions like hypothyroidism can significantly lower metabolic rate, while hyperthyroidism can increase it.
- Environmental Temperature: Exposure to extreme cold or heat requires the body to expend extra energy to maintain its core temperature, thus increasing calorie burn.
- Health Status & Illness: Fever, infection, or recovery from injury can increase metabolic rate as the body works harder to heal or fight off pathogens.
- Medications: Certain medications can influence metabolism, either speeding it up or slowing it down.
- Dietary Thermogenesis (TEF): The process of digesting, absorbing, and metabolizing food itself burns calories. Protein has a higher thermic effect than carbohydrates or fats. While not directly factored into the TDEE multiplier, it contributes to total daily expenditure.
- Sleep Quality & Quantity: Inadequate sleep can disrupt hormones that regulate appetite and metabolism, potentially leading to a lower metabolic rate and altered energy balance.
Frequently Asked Questions (FAQ)
1. Is the Mifflin-St Jeor equation the most accurate for everyone?
The Mifflin-St Jeor equation is generally considered the most accurate predictive equation for estimating BMR across a diverse population. However, individual variations in metabolism can still lead to discrepancies. Factors like body composition and genetics are not perfectly captured.
2. How often should I update my calorie burn calculation?
You should recalculate your calorie burn whenever significant changes occur in your body weight, body composition, or activity level. For example, after losing or gaining a substantial amount of weight, or starting a new exercise regimen.
3. Can this calculator predict calorie burn during specific exercises like running or weightlifting?
The calculator primarily estimates your Total Daily Energy Expenditure (TDEE). While it provides a "Estimated Burn from Activity" value based on your overall activity level multiplier, it does not calculate burn for *individual* exercise sessions in real-time without more specific inputs (like the MET value of the exact exercise and its duration). For specific workouts, you would need a more specialized calculator or fitness tracker.
4. What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body needs at complete rest, just to survive. TDEE (Total Daily Energy Expenditure) includes your BMR plus all the calories you burn throughout the day from activities like walking, exercising, digesting food, and even fidgeting.
5. Does my height significantly impact calorie burn compared to weight?
Both weight and height are important. Generally, weight has a larger direct impact on BMR because a greater body mass requires more energy to sustain. However, height also plays a role, as taller individuals may have a larger surface area and organ mass, contributing to higher energy needs.
6. How accurate are the activity level multipliers?
The activity level multipliers (e.g., 1.2 for sedentary, 1.55 for moderately active) are standardized estimates. They represent averages and may not perfectly reflect everyone's daily energy expenditure. Your actual calorie burn could be slightly higher or lower depending on the intensity and duration of your activities.
7. Can I use this calculator for children?
This calculator is primarily designed for adults. Children have different metabolic rates and growth considerations. It's best to consult with a pediatrician or registered dietitian for accurate calorie recommendations for children.
8. What does a MET value mean?
MET stands for Metabolic Equivalent of Task. It's a measure of the energy cost (intensity) of a physical activity relative to resting metabolic rate. 1 MET is the energy expended sitting quietly. For example, walking at 3 mph has a MET value of about 3.5, meaning it requires 3.5 times the energy expenditure of resting.
Results copied to clipboard!
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isValid &= validateInput('height', 'heightError', 50, 250, 'Height must be between 50 and 250 cm.');
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var sex = document.getElementById('sex').value;
var activityLevel = parseFloat(document.getElementById('activityLevel').value);
var bmr = 0;
if (sex === 'male') {
bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5;
} else { // female
bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161;
}
var tdee = bmr * activityLevel;
// Estimate burn per hour based on activity level multiplier (simplified MET approximation)
// This is a rough estimate; MET values vary widely by specific activity.
// We'll approximate a MET value based on the activity factor for demonstration.
var approximateMet = 4.0; // Default MET for moderate activity
if (activityLevel === 1.2) approximateMet = 1.3; // Sedentary is low MET
else if (activityLevel === 1.375) approximateMet = 2.5; // Light activity
else if (activityLevel === 1.55) approximateMet = 4.0; // Moderate activity
else if (activityLevel === 1.725) approximateMet = 6.0; // Very active
else if (activityLevel === 1.9) approximateMet = 8.0; // Extra active
var caloriesPerHourActivity = (approximateMet * 3.5 * weight) / 200 * 60;
document.getElementById('bmrResult').querySelector('span').textContent = Math.round(bmr) + ' kcal';
document.getElementById('tdeeResult').querySelector('span').textContent = Math.round(tdee) + ' kcal';
document.getElementById('metBasedBurn').querySelector('span').textContent = Math.round(caloriesPerHourActivity) + ' kcal/hour';
document.getElementById('result').textContent = Math.round(tdee) + ' kcal';
updateChart(weight, age, sex, activityLevel);
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document.getElementById('weight').value = '70';
document.getElementById('height').value = '175';
document.getElementById('age').value = '30';
document.getElementById('sex').value = 'male';
document.getElementById('activityLevel').value = '1.375'; // Default to Lightly Active
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var tdee = document.getElementById('tdeeResult').querySelector('span').textContent;
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var mainResult = document.getElementById('result').textContent;
var weight = document.getElementById('weight').value;
var height = document.getElementById('height').value;
var age = document.getElementById('age').value;
var sex = document.getElementById('sex').value;
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textToCopy += "- Weight: " + weight + " kg\n";
textToCopy += "- Height: " + height + " cm\n";
textToCopy += "- Age: " + age + " years\n";
textToCopy += "- Sex: " + sex + "\n";
textToCopy += "- Activity Level: " + activityLevel + "\n\n";
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textToCopy += "Total Daily Energy Expenditure (TDEE): " + mainResult + "\n";
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textToCopy += "Total Daily Energy Expenditure (TDEE): " + tdee + "\n";
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{ name: 'Sedentary', factor: 1.2 },
{ name: 'Lightly Active', factor: 1.375 },
{ name: 'Moderately Active', factor: 1.55 },
{ name: 'Very Active', factor: 1.725 },
{ name: 'Extra Active', factor: 1.9 }
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var tdeeData = [];
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var bmr = 0;
if (sex === 'male') {
bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5;
} else { // female
bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161;
}
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// IMPORTANT: In a production environment, you'd bundle this.
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