Directions

Fill first column with age in years, weight, and height (inches or centimeters) or percent body fat (eg: 21.2)
Select appropriate menu options.
Fill the number of hours spent on respected activity levels considering the example activities below. Decimal values are allowed (e.g. 2.5, 0.25). The total must equal 24 hours; "Total" is not a required entry. Use weighted average values since activity levels probably vary from day to day. Keep in mind, most people over estimate their activity level.
Click "Calculate" when complete.

Sex

Age

Weight

Height or Body Fat

Activity Level: Hours Per Day

Resting

Engaged in Very Light Activity

Engaged in Light Activity

Engaged in Moderate Activity

Engaged in Heavy Activity

Total Hours (Must equal 24)

BMR (Calories)

Activity (Calories)

Total Calories

References:

Basal Energy Expenditure (BMR) calculated using the Harris Benedict Equation (Height, Weight, and Sex) or Katch-McArdle Formula (Body Composition).
Harris J, Benedict F. A biometric study of basal metabolism in man. Washington D.C. Carnegie Institute of Washington. 1919.
Katch, Frank, Katch, Victor, McArdle, William. Exercise Physiology: Energy, Nutrition, and Human Performance, 4th edition. Williams & Wilkins, 1996.
Activity levels based on values reported by WHO (1985)and Durnin and Passmore (1967).

Explanation of Terms

Resting - Sleeping, reclining

Very light - Seated and standing activities, painting trades, driving, laboratory work, typing, sewing, ironing, cooking, playing cards, playing a musical instrument

Light - Walking on a level surface at 2.5 to 3 mph, garage work, electrical trades, carpentry, restaurant trades, house cleaning, child care, golf, sailing, table tennis

Moderate - Walking 3.5 to 4 mph, weeding and hoeing, carrying a load, cycling, skiing, tennis, dancing, weight training including rest between sets.

Heavy - Heavy manual digging, soccer, basketball, football, etc.