BMR Calculator

How do I calculate my daily kilojoule requirements?

The Harris Benedict equation is a common formula used in research to estimate the daily kilojoule requirement. The
calculations are based on your height, weight, age, and gender to calculate a basal metabolic rate (BMR) – the kilojoules
needed to maintain your weight if you were at rest. Using this equation is more accurate than calculating kilojoule needs
based on total body weight alone. Additionally, you will need to determine your activity factor from the following table
below.
BMR is the amount of energy expended while at rest to maintain normal body function normal body functions – digestio
circulation, respiration, temperature regulation, cellular turnover, and other metabolic processes. BMR accounts for the
most significant amount of energy expenditure in the day which is approximately 2/3 of your total daily needs. BMR
decreases with age and with increasing body fat mass. However having more weight as muscle to fat increases BMR
requirements, highlighting the importance of exercise.
This calculation involves working out your resting metabolic rate then multiplying this by an appropriate activity factor.
You will need to know your height in centimetres, your weight in kilograms and your age in years.

Weight in kg
Height in cm
Age in years
Male (M) or Female (F)
Activity factor (see table below)
BMR (daily kilojoules) = -

Activity level Description Activity

factor
Sedentary Little or no exercise each day. If working - likely to 1.2
have a desk job.
Lightly active Light exercise or sports 1 – 3 days a week. 1.375
Moderately active Moderate exercise or sports 3 – 5 days a week. 1.55
Very active Hard exercise or sports 6 – 7 days a week. 1.725
Extremely active Hard daily exercise or sports or physical job or hard 1.9
training including marathon, triathlons, elite sports .
 kilojoule requirement. The
ic rate (BMR) – the kilojoules
an calculating kilojoule needs
tor from the following table

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an appropriate activity factor.

years.