Daily Calorie Calculator & Basal Metabolic Rate (BMR)
Find your daily calorie needs and basal metabolic rate with the Harris-Benedict equation.
Daily maintenance calories
2754 kcal
Basal metabolism (resting)
1777 kcal
Calorie estimate. Individual results vary with body composition and metabolism.
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Frequently asked questions
How many calories should I eat a day to lose weight?
To lose weight, create a calorie deficit of 500–1,000 calories per day from your maintenance calories. This usually leads to about 1–2 pounds lost per week. Use the calculator to find your maintenance level, then subtract your deficit. Avoid going below 1,200 calories for women or 1,500 for men without medical supervision.
What is BMR?
BMR stands for basal metabolic rate. It is the number of calories your body burns while at rest to keep your heart beating, lungs breathing, and cells functioning. It does not include physical activity. The Harris-Benedict formula calculates this baseline, then activity multipliers are applied to estimate total daily calorie needs.
Is the Harris-Benedict formula accurate?
It offers a solid estimate for many people, but no formula is perfect. Age, body composition, genetics, and health conditions can affect your true metabolic rate. For personalized advice, especially with medical conditions, consult a healthcare professional.
What is the Harris-Benedict formula?
The Harris-Benedict equation estimates your basal metabolic rate (BMR), the number of calories your body burns at rest. It uses your age, sex, height, and weight to calculate the energy needed for basic functions like breathing, circulation, and cell production. This is the starting point for determining your daily calorie needs.
How to calculate your daily calorie needs
To find your total daily calorie expenditure, multiply your BMR by an activity factor. This gives you the calories needed to maintain your current weight. Whether you want to lose, gain, or maintain weight, this tool helps you set a clear target. You can adjust your intake based on your fitness goal.
Limitations of the Harris-Benedict formula
The Harris-Benedict formula has been updated over time for greater accuracy. While it remains a reliable reference for most people, individual needs may vary. Factors like muscle mass, hormones, and lifestyle also influence metabolism. Always consult a doctor or nutritionist before making significant changes to your diet.