Calculate your BMR

How to calculate your BMR manually without a BMR Calculator

Males and females have to use different equations to determine their BMR. Use this formula with the assumption that males have a higher percentage of lean body weight than females (more lean body weight = increased BMR).

Males

BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

Females

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)

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

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.1
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.275
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.35
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.525

Please note these are guidelines only. We always recommend you listen to your body.

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