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Calculations for Basal Metabolic Rate, Activity Metabolic Rate, and Calories Burned (Japanese Model)

Author: NAOKICHI16Executions: 192584
TOP/Shared Formulas (Life)/Health

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This page was created by STELLA FITNESS GYM, a personal training gym in Fuchinobe.

This basal metabolic rate (BMR) calculation formula is based on data from Japanese individuals
and is characterized by yielding slightly lower values than the Harris-Benedict equation. Ganpule et al.,(2007)

The formula for Total Daily Energy Expenditure (TDEE)
uses activity levels (steps per day) set with reference to the Japanese Dietary Reference Intakes (2025 Edition).
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Please enter your gender, age, height, weight, and activity level (steps per day).

Once you have entered this information, your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) will be calculated automatically.
Gender
Age
Height (cm)
Weight (kg)
Activity Level (Steps/Day)
Basal Metabolic Rate (BMR) (kcal/day)
Total Daily Energy Expenditure (TDEE) (kcal/day)
If you’re thinking about losing weight, I don’t recommend cutting back on food while maintaining a low activity level.
If your job involves desk work or other activities that keep you largely sedentary, start by adding 10 minutes—or 1,000 steps—to your daily routine.
Ideally, you’ll want to get into the habit of walking about 6,000 steps a day.

If you keep your food intake the same, you’ll lose weight just by doing that!
For optimal health, aim to walk around 8,000 to 10,000 steps!

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TDEE Calculation Formula
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2,000 steps/day (Basal Metabolic Rate × 1.2)
3,000 steps/day (Basal Metabolic Rate × 1.225)
4,000 steps/day (Basal Metabolic Rate × 1.25)
5,000 steps/day (Basal Metabolic Rate × 1.275)
6,000 steps/day (Basal Metabolic Rate × 1.3)
7,000 steps/day (Basal Metabolic Rate × 1.325)
8,000 steps/day (Basal Metabolic Rate × 1.35)
9,000 steps/day (Basal Metabolic Rate × 1.375)
10,000 steps/day (Basal Metabolic Rate × 1.4)
11,000 steps/day (Basal Metabolic Rate × 1.425)
12,000 steps/day (Basal Metabolic Rate × 1.45)
13,000 steps/day (Basal Metabolic Rate × 1.475)
14,000 steps/day (Basal Metabolic Rate × 1.5)
15,000 steps/day (Basal Metabolic Rate × 1.525)
16,000 steps/day (Basal Metabolic Rate × 1.55)
17,000 steps/day (Basal Metabolic Rate × 1.575)
18,000 steps/day (Basal Metabolic Rate × 1.6)
19,000 steps/day (Basal Metabolic Rate × 1.625)
20,000 steps/day (Basal Metabolic Rate × 1.65)
21,000 steps/day (Basal Metabolic Rate × 1.675)
22,000 steps/day (Basal Metabolic Rate × 1.7)
23,000 steps/day (Basal Metabolic Rate × 1.725)
24,000 steps/day (Basal Metabolic Rate × 1.75)
25,000 steps/day (Basal Metabolic Rate × 1.775)
26,000 steps/day (Basal Metabolic Rate × 1.8)
27,000 steps/day (Basal Metabolic Rate × 1.825)
28,000 steps/day (Basal Metabolic Rate × 1.85)
29,000 steps/day (Basal Metabolic Rate × 1.875)
30,000 steps/day (Basal Metabolic Rate × 1.9)

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