CalcGrundumsatz Harris-Benedict
Zuletzt aktualisiert: 2026-05-09
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| Gewicht (kg) (kg) | Größe (cm) (cm) | Alter (years) | |
|---|---|---|---|
| Child | 35 kg | 87.5 cm | 30 years |
| Teen | 52.5 kg | 131.25 cm | 30 years |
| Adult (F) | 70 kg | 175 cm | 30 years |
| Adult (M) | 105 kg | 250 cm | 30 years |
| Elderly | 140 kg | 250 cm | 30 years |
Harris-Benedict BMR Calculator: classic basal metabolism
The original 1919 Harris-Benedict equations are among the best-known methods for estimating basal metabolic rate (BMR) from weight, height, age and sex. This calculator applies those equations to estimate how many calories your body burns at rest each day.
Original Harris-Benedict formulas
The equations use weight in kilograms, height in centimeters and age in full years:
- Men: BMR = 88.36 + 13.4 · W + 4.8 · H − 5.7 · age
- Women: BMR = 447.6 + 9.2 · W + 3.1 · H − 4.3 · age
Here W is body weight, H is height and age is given in years. The result is an estimate of daily calories required to maintain vital functions in complete rest.
Example 1: adult male
Problem: Male, 30 years old, 80 kg, 180 cm tall.
- Plug into the men's formula:
- BMR = 88.36 + 13.4 · 80 + 4.8 · 180 − 5.7 · 30
- Step-by-step:
- 13.4 · 80 = 1,072
- 4.8 · 180 = 864
- 5.7 · 30 = 171
- BMR ≈ 88.36 + 1,072 + 864 − 171 ≈ 1,853.36 kcal/day
Answer: BMR ≈ 1,853 kcal/day at rest.
Example 2: adult female
Problem: Female, 28 years old, 60 kg, 165 cm tall.
- Use the women's formula:
- BMR = 447.6 + 9.2 · 60 + 3.1 · 165 − 4.3 · 28
- Calculations:
- 9.2 · 60 = 552
- 3.1 · 165 = 511.5
- 4.3 · 28 = 120.4
- BMR ≈ 447.6 + 552 + 511.5 − 120.4 ≈ 1,390.7 kcal/day
Answer: BMR ≈ 1,391 kcal/day at rest.
Häufige Anwendungsfälle
- Estimating a starting point for weight loss or weight gain plans.
- Deriving total daily energy expenditure (TDEE) by multiplying by an activity factor.
- Adjusting calorie intake in clinical and sports nutrition programs.
- Comparing basal metabolism across individuals or client profiles.
- Designing maintenance diets to avoid unwanted weight changes.
- Teaching the concept of basal metabolism in nutrition courses.
Common mistakes when using Harris-Benedict
- Entering weight in pounds and height in inches without proper metric conversion.
- Selecting the wrong sex, which completely changes the equation used.
- Treating BMR as total daily calories without applying any activity factor.
- Rounding too aggressively, which can skew follow‑on diet calculations.
Profi-Tipp
Use the Harris-Benedict BMR as a first approximation and adjust it based on real‑world feedback. If weight does not change as expected after a few weeks, revisit your activity factor, food logging accuracy and the possibility that your individual metabolism runs above or below the estimate.
Not always. It is widely used and well‑known, but newer or alternative formulas such as Mifflin-St Jeor or Katch-McArdle may better reflect certain body types and populations.
The original equations use kilograms, centimeters and years. If you prefer pounds and inches, the calculator can convert them to metric internally before applying the formulas.
Multiply your BMR by an activity multiplier (sedentary, light, moderate, active, athlete). The result is your estimated TDEE, or total calories to maintain your current weight.
They can, but formulas based on lean body mass such as Katch-McArdle tend to be more accurate when body composition differs strongly from average.