BMR and Daily Calorie Needs

Excel Formulas › Healthcare & Medical

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Basal metabolic rate is calories burned at rest; multiply by an activity factor for total daily energy expenditure. The Mifflin–St Jeor equation is the modern standard.

Quick formula: BMR (Mifflin–St Jeor) then TDEE:
=(10*kg + 6.25*cm - 5*age + sex_constant) * activity_factor
Compute BMR from weight, height, age and sex; multiply by an activity factor for daily calories.

The example

70 kg, 175 cm, 30 yr.

AB
1ItemValue
2BMR~1649
3× 1.55 active→ ~2556 kcal

The formula

The formula:

=(10*kg + 6.25*cm - 5*age + s) * activity // BMR × activity

How it works

How it works:

  1. Mifflin–St Jeor BMR: 10×kg + 6.25×cm - 5×age + s, where s = +5 (male) or −161 (female).
  2. Multiply BMR by an activity factor: ~1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active.
  3. The result is TDEE — estimated total daily calories to maintain weight.
  4. Subtract a deficit (e.g. 500 kcal) for a rough weight-loss target.

Educational use only. These are general Excel formulas for learning spreadsheet techniques — not medical advice or a substitute for clinical judgment, professional guidelines, or verified dosing references. Always confirm calculations against authoritative sources and institutional protocols.

Try it: interactive demo

Live demo

Weight, height, age, sex, activity.

BMR · TDEE

Variations

BMR only

At rest:

=10*kg + 6.25*cm - 5*age + sex_constant

Weight-loss target

Minus a deficit:

=TDEE - 500

Activity lookup

Factor from level:

=VLOOKUP(level, activity_table, 2, FALSE)

Pitfalls & errors

Sex constant. +5 for male, −161 for female in Mifflin–St Jeor.

Metric inputs. kg and cm — convert imperial first.

Estimate only. Real needs vary; use as a starting point, not a prescription.

Practice workbook

📊
Download the free BMR and Daily Calorie Needs practice workbook
A BMR sheet with the BMR-only, weight-loss, and activity-lookup variants, plus 4 challenges with answers. No sign-up required.

Frequently asked questions

How do I calculate BMR in Excel?
Use Mifflin–St Jeor: =10*kg + 6.25*cm - 5*age + s, where s is +5 (male) or −161 (female).
How do I get daily calorie needs (TDEE)?
Multiply BMR by an activity factor (1.2 sedentary to 1.725 very active).
How do I set a weight-loss target?
Subtract a deficit from TDEE, e.g. =TDEE - 500 for a rough plan.

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