Ref Calculator

The REF Calculator helps users determine their age, BMI, Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and personalized daily protein, fat, and carbohydrate needs based on their birth date, gender, weight, height, and activity level.

Use Our Ref Calculator

How to Use the REF Calculator

This comprehensive guide will walk you through using the REF Calculator effectively. Follow these steps to input your information and obtain your personalized results.

Step 1: Input Personal Information

Begin by providing your basic personal information in the respective fields:

  • Date of Birth: Select your birth date from the calendar input. Ensure the date is between 1900-01-01 and 2024-12-31.
  • Gender: Choose your gender from the dropdown list. Options are ‘Male’ or ‘Female’.
  • Weight (kg): Enter your weight in kilograms. The acceptable range is from 30 kg to 300 kg. You can input to one decimal place (e.g., 70.5).
  • Height (cm): Enter your height in centimeters. Ensure it’s between 100 cm and 250 cm. Decimal values are also accepted up to one decimal place (e.g., 170.2).
  • Activity Level: Select your daily activity level from the dropdown list. The available options describe various levels of exercise and physical activity.

Step 2: Review Your Inputs

Before proceeding, double-check your inputs to ensure all fields are accurately filled, as this data will directly affect your results.

Step 3: Analyzing Your Results

Once your data is entered, the REF Calculator will generate the following results based on your inputs:

  • Age: This is calculated as the number of years between your birth date and today’s date.
  • BMI (Body Mass Index): Calculated using the formula weight / (height in meters squared).
  • Basal Metabolic Rate (BMR): For males, the formula is (10 * weight + 6.25 * height – 5 * age + 5). For females, it is (10 * weight + 6.25 * height – 5 * age – 161).
  • Total Daily Energy Expenditure (TDEE): This is derived by multiplying your BMR by your chosen activity level.
  • Daily Protein Needs: Calculated as weight * 2 grams.
  • Daily Fat Needs: Computed as weight * 1 grams.
  • Daily Carbohydrate Needs: Determined using the formula (TDEE – (protein needs in calories + fat needs in calories)) / 4.

Step 4: Utilizing Your Results

Use the results to better understand your daily nutritional needs and energy expenditure. This information can help you tailor your diet and exercise plan to achieve your health and fitness goals.

By following these steps, you can effectively utilize the REF Calculator to gain insights into your health metrics. Adjust your inputs as necessary to explore how changes affect your results.