Calculator Metabolic Rate

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Metabolic Rate Calculator (BMR & TDEE)

Male Female
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)

Results:

Understanding Your Metabolic Rate

Your metabolic rate is the rate at which your body burns calories to perform essential functions. It's divided into two main components: Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Basal Metabolic Rate (BMR)

BMR represents the minimum number of calories your body needs to function at rest – to maintain basic bodily processes like breathing, circulation, cell production, and nutrient processing. It's the energy your body uses even if you spent the entire day sleeping. The most common formulas for calculating BMR are the Harris-Benedict Equation and the Mifflin-St Jeor Equation. The Mifflin-St Jeor equation is generally considered more accurate.

Mifflin-St Jeor Equation:

  • 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

Total Daily Energy Expenditure (TDEE)

TDEE is a more comprehensive measure of your daily calorie needs. It takes your BMR and adds the calories burned through physical activity and the thermic effect of food (the calories used to digest and absorb food). To calculate TDEE, you multiply your BMR by an activity factor that corresponds to your lifestyle.

Activity Factors:

  • Sedentary: BMR × 1.2 (little or no exercise)
  • Lightly active: BMR × 1.375 (light exercise/sports 1-3 days/week)
  • Moderately active: BMR × 1.55 (moderate exercise/sports 3-5 days/week)
  • Very active: BMR × 1.725 (hard exercise/sports 6-7 days a week)
  • Extra active: BMR × 1.9 (very hard exercise/sports & physical job or twice-daily training)

Why is Knowing Your Metabolic Rate Important?

Understanding your BMR and TDEE can be crucial for various health and fitness goals. If you want to lose weight, you need to consume fewer calories than your TDEE. If you want to gain weight, you need to consume more calories than your TDEE. If you aim to maintain your current weight, your calorie intake should closely match your TDEE. This calculator provides an estimate to help you make informed decisions about your nutrition and exercise plan.

Disclaimer: This calculator provides an estimate for informational purposes only. Consult with a healthcare professional or a registered dietitian for personalized advice.

function calculateMetabolicRate() { var gender = document.getElementById("gender").value; var weightKg = parseFloat(document.getElementById("weightKg").value); var heightCm = parseFloat(document.getElementById("heightCm").value); var age = parseFloat(document.getElementById("age").value); var activityLevel = document.getElementById("activityLevel").value; var bmrResultDiv = document.getElementById("bmrResult"); var tdeeResultDiv = document.getElementById("tdeeResult"); // Clear previous results bmrResultDiv.innerHTML = ""; tdeeResultDiv.innerHTML = ""; // Input validation if (isNaN(weightKg) || isNaN(heightCm) || isNaN(age) || weightKg <= 0 || heightCm <= 0 || age <= 0) { bmrResultDiv.innerHTML = "Please enter valid positive numbers for weight, height, and age."; return; } var bmr = 0; if (gender === "male") { bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) + 5; } else { // female bmr = (10 * weightKg) + (6.25 * heightCm) – (5 * age) – 161; } // Round BMR to two decimal places bmr = parseFloat(bmr.toFixed(2)); var activityFactor = 1.2; // Default to sedentary if (activityLevel === "lightlyActive") { activityFactor = 1.375; } else if (activityLevel === "moderatelyActive") { activityFactor = 1.55; } else if (activityLevel === "veryActive") { activityFactor = 1.725; } else if (activityLevel === "extraActive") { activityFactor = 1.9; } var tdee = bmr * activityFactor; // Round TDEE to two decimal places tdee = parseFloat(tdee.toFixed(2)); bmrResultDiv.innerHTML = "Your Basal Metabolic Rate (BMR) is: " + bmr + " kcal/day"; tdeeResultDiv.innerHTML = "Your Total Daily Energy Expenditure (TDEE) is: " + tdee + " kcal/day"; }

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