Калькулятор базового метаболизма BMR

BMR Calculator

Basal Metabolic Rate (BMR) is the minimum energy needed at rest. This tool supports Mifflin-St Jeor, revised/classic Harris–Benedict, and Katch–McArdle, then estimates TDEE and fat-loss / maintenance / muscle-gain calorie targets.

Formulas

• Mifflin-St Jeor (recommended): men 10m+6.25h−5a+5; women 10m+6.25h−5a−161
• Revised Harris–Benedict (1984): men 88.362+13.397m+4.799h−5.677a; women 447.593+9.247m+3.098h−4.330a
• Harris–Benedict (1919): classic equation (often ~5% higher)
• Katch–McArdle: BMR = 370 + 21.6×LBM (needs body-fat %)

TDEE

TDEE = BMR × activity factor (1.2–1.9). Fat loss ≈ TDEE−400, maintain = TDEE, gain ≈ TDEE+400.

Notes

• Estimates only (±10% individual variation).
• Plan diet from TDEE, not raw BMR.

Disclaimer: General information only—not medical advice.