Male
Female
Select your gender for more accurate calculation.
Sedentary (little to no exercise)
Lightly active (exercise 1-3 days/week)
Moderately active (exercise 3-5 days/week)
Very active (exercise 6-7 days/week)
Extra active (very intense exercise daily or physical job)
Choose the option that best describes your lifestyle.
Calculations are based on the Mifflin-St Jeor Equation for BMR and then multiplied by an activity factor for TDEE.
Key Assumptions:
Estimated Daily Calorie Burn vs. Activity Level
Metabolic Equivalents (MET) Values for Activities
Activity
MET Value
Calories Burned (approx. per hour for a 70kg person)
Sleeping
0.9
40 kcal
Sitting (quietly)
1.3
60 kcal
Walking (slowly, 2.5 mph)
2.5
115 kcal
Jogging (5 mph)
8.0
370 kcal
Running (10 mph)
16.0
740 kcal
Cycling (moderate pace)
7.0
320 kcal
Swimming (leisurely)
6.0
275 kcal
What is Height Weight Calories Burned?
The Height Weight Calories Burned is a fundamental concept in understanding human physiology and energy balance. It refers to the amount of energy, measured in calories, that your body expends to maintain basic life functions (like breathing, circulation, and cell production) and to perform physical activities throughout the day. This calculation helps individuals estimate their daily energy needs, which is crucial for managing weight, optimizing athletic performance, or simply understanding their body's metabolic rate.
This estimation is particularly useful for individuals looking to:
Manage their weight (gain, lose, or maintain).
Understand the energy demands of their lifestyle.
Set realistic fitness and nutrition goals.
Monitor progress in their health journey.
Who Should Use It?
Anyone interested in their health and fitness can benefit from understanding their calorie expenditure. This includes:
Individuals trying to lose weight, who need to create a calorie deficit.
People aiming to gain muscle mass, requiring a calorie surplus.
Athletes and fitness enthusiasts looking to fuel their training effectively.
Those recovering from illness or injury who need to manage energy intake carefully.
Anyone curious about their metabolic rate and how it's influenced by their physical attributes and lifestyle.
Common Misconceptions
A common misconception is that calorie burn is solely determined by a short burst of exercise. In reality, your Basal Metabolic Rate (BMR) – the calories burned at rest – accounts for a significant portion of your total daily energy expenditure. Another myth is that all calorie-burning calculators are the same; variations in formulas (like Mifflin-St Jeor vs. Harris-Benedict) and activity multipliers can lead to different results.
Furthermore, many believe that calorie burn is linear and easily predictable. However, factors like hormonal changes, muscle mass, and even environmental temperature can influence your actual metabolic rate. Our height weight calories burned calculator aims to provide a reliable estimate by considering key variables.
Height Weight Calories Burned Formula and Mathematical Explanation
The calculation of daily calorie expenditure typically involves two main steps: estimating the Basal Metabolic Rate (BMR) and then multiplying it by an activity factor to determine the Total Daily Energy Expenditure (TDEE).
The Mifflin-St Jeor equation is widely considered one of the most accurate formulas for estimating BMR. It accounts for gender, age, weight, and height.
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
Step 2: Total Daily Energy Expenditure (TDEE)
TDEE is calculated by multiplying the BMR by an appropriate activity factor (also known as a Physical Activity Level or PAL multiplier).
Total calories burned in a 24-hour period, including activity.
Kilocalories (kcal)
1500 – 3500+ kcal
Practical Examples (Real-World Use Cases)
Let's explore how the height weight calories burned calculator can be applied in real scenarios.
Example 1: Weight Loss Goal
Scenario: Sarah is a 35-year-old female, 165 cm tall, weighing 75 kg. She works a desk job and aims to lose weight. She decides to start exercising moderately, 3-4 times a week.
Inputs:
Height: 165 cm
Weight: 75 kg
Age: 35 years
Gender: Female
Activity Level: Moderately active (BMR x 1.55)
Calculation:
BMR = (10 × 75) + (6.25 × 165) – (5 × 35) – 161
BMR = 750 + 1031.25 – 175 – 161 = 1445.25 kcal
TDEE = 1445.25 × 1.55 = 2239.64 kcal
Result: Sarah's estimated daily calorie burn is approximately 2240 kcal. To lose weight, she needs to consume fewer calories than this. For a sustainable loss of about 0.5 kg per week, she might aim for a deficit of 500 kcal per day, targeting around 1740 kcal daily.
Example 2: Muscle Gain Goal
Scenario: David is a 28-year-old male, 180 cm tall, weighing 80 kg. He is actively trying to build muscle and engages in intense weight training 5-6 times a week.
Inputs:
Height: 180 cm
Weight: 80 kg
Age: 28 years
Gender: Male
Activity Level: Very active (BMR x 1.725)
Calculation:
BMR = (10 × 80) + (6.25 × 180) – (5 × 28) + 5
BMR = 800 + 1125 – 140 + 5 = 1790 kcal
TDEE = 1790 × 1.725 = 3088.25 kcal
Result: David's estimated daily calorie expenditure is about 3088 kcal. To gain muscle, he needs to consume more calories than this. A common recommendation is to add 250-500 kcal to his TDEE, putting his target intake between 3338 and 3588 kcal per day to support muscle growth without excessive fat gain.
How to Use This Height Weight Calories Burned Calculator
Using our height weight calories burned calculator is straightforward. Follow these simple steps to get your personalized calorie expenditure estimate.
Step-by-Step Instructions:
Enter Height: Input your height accurately in centimeters (e.g., 170 cm).
Enter Weight: Input your current weight in kilograms (e.g., 65 kg).
Enter Age: Provide your age in years (e.g., 25).
Select Gender: Choose 'Male' or 'Female' from the dropdown menu.
Select Activity Level: Choose the option that best reflects your average daily physical activity. Refer to the helper text for definitions.
Click Calculate: Press the 'Calculate' button to see your results.
How to Read Results:
Once you click 'Calculate', the calculator will display:
Total Daily Calories Burned (TDEE): This is your primary result, shown in large font. It represents the estimated total calories your body burns in a 24-hour period.
Basal Metabolic Rate (BMR): This shows the calories your body burns at complete rest.
Total Daily Energy Expenditure (TDEE): This is your calculated TDEE.
Key Assumptions: This section reminds you of the gender and activity level you selected, which are crucial inputs for the calculation.
The calculator also provides a chart illustrating how calorie burn varies with activity level and a table of MET values for different activities, offering further context.
Decision-Making Guidance:
Your TDEE is the benchmark for energy balance.
To Lose Weight: Consume fewer calories than your TDEE. A deficit of 300-500 calories per day is generally recommended for sustainable weight loss.
To Gain Weight (Muscle or Mass): Consume more calories than your TDEE. A surplus of 250-500 calories per day can support healthy weight gain.
To Maintain Weight: Aim to consume calories close to your TDEE.
Remember that these are estimates. Listen to your body and adjust your intake based on your progress and how you feel. For personalized advice, consult a healthcare professional or a registered dietitian. You can also use the related tools to explore other aspects of health and fitness.
Key Factors That Affect Height Weight Calories Burned Results
While our calculator provides a solid estimate, several factors can influence your actual daily calorie expenditure. Understanding these can help you fine-tune your goals and expectations.
Muscle Mass vs. Fat Mass:
Muscle tissue is metabolically more active than fat tissue, meaning it burns more calories even at rest. Individuals with higher muscle mass will generally have a higher BMR than those of the same weight but with lower muscle mass.
Genetics and Metabolism:
Some people naturally have a faster metabolism due to genetic factors. This means their bodies burn calories more efficiently at rest, leading to a higher BMR.
Hormonal Factors:
Hormones play a significant role in metabolism. Conditions like thyroid disorders (hyperthyroidism or hypothyroidism) can drastically alter BMR. Fluctuations during menstrual cycles can also slightly affect daily calorie needs.
Environmental Temperature:
Your body expends energy to maintain its core temperature. In very cold or very hot environments, your body works harder (burning more calories) to regulate temperature.
Digestion (Thermic Effect of Food – TEF):
Your body burns calories when it digests, absorbs, and metabolizes the food you eat. Protein has a higher TEF than carbohydrates or fats, meaning it requires more energy to process.
Exercise Intensity and Type:
While our calculator uses general activity levels, the specific type and intensity of exercise matter greatly. High-intensity interval training (HIIT), for example, can lead to a greater "afterburn" effect (EPOC – Excess Post-exercise Oxygen Consumption) than steady-state cardio, burning more calories even after the workout is finished.
Age-Related Changes:
Metabolism tends to slow down with age, partly due to a natural decrease in muscle mass. This is why activity levels and diet may need adjustment as individuals get older.
These factors highlight why individual results can vary. Our height weight calories burned calculator serves as an excellent starting point for understanding your energy needs.
Frequently Asked Questions (FAQ)
Is the Mifflin-St Jeor equation the only way to calculate BMR?
No, other formulas like the Harris-Benedict equation exist, but Mifflin-St Jeor is generally considered more accurate for most populations today. Our calculator uses Mifflin-St Jeor for the best estimation.
Can I use pounds and feet/inches instead of kg and cm?
Our calculator specifically requires height in centimeters and weight in kilograms. You can use online conversion tools if you have measurements in other units.
How accurate is the 'Sedentary' activity level?
The 'Sedentary' multiplier (1.2) is an estimate for individuals with very little physical activity. If you have a job that requires some standing or walking, you might fall into the 'Lightly Active' category.
Does muscle weigh more than fat?
This is a common myth. Muscle and fat have different densities, but they weigh the same per unit of volume. One kilogram of muscle weighs the same as one kilogram of fat. However, muscle takes up less space and is more metabolically active.
How often should I recalculate my TDEE?
It's advisable to recalculate your TDEE every few months, especially if you experience significant changes in weight, body composition, or activity level.
What is the difference between BMR and RMR?
BMR (Basal Metabolic Rate) is measured under strict conditions (fasting, completely at rest, in a temperature-controlled room). RMR (Resting Metabolic Rate) is similar but measured under less stringent conditions and is often slightly higher than BMR. Our calculator focuses on BMR as a component of TDEE.
Can stress affect my calorie burn?
Yes, chronic stress can affect hormone levels (like cortisol) which can influence metabolism, appetite, and fat storage, indirectly impacting overall energy expenditure and weight management.
Does the chart show exact calorie burn for my inputs?
The chart provides a general overview of how calorie burn increases with activity levels for a person of average weight. Your specific TDEE from the calculator is the more precise estimate for your individual inputs.
How do MET values relate to calorie burn?
MET (Metabolic Equivalent of Task) values represent the ratio of the energy expended during an activity compared to resting metabolic rate. A higher MET value indicates a more energy-intensive activity. While MET values help estimate calorie burn, individual factors can cause variations.