Neb Calculator

The Neb Calculator helps users estimate their Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and suggested calorie intake for weight loss or gain based on personal details like weight, height, age, gender, and activity level.

Use Our Neb Calculator

Guide to Using the Neb Calculator

Step 1: Enter Your Weight

Begin by entering your weight in kilograms into the weight input field. The field accepts numerical values with a minimum of 30 kg and a maximum of 300 kg. Ensure your entry is within this range and can include decimals up to one decimal place.

Step 2: Enter Your Height

Next, input your height in centimeters into the designated height field. The field requires a value between 100 cm and 250 cm, allowing only whole numbers. It’s essential to enter a valid height to proceed with the calculations.

Step 3: Enter Your Age

Proceed by filling in your age in years. The age must be a whole number within the range of 15 to 120 years. Make sure your age falls within this range to ensure accurate results.

Step 4: Select Your Gender

Choose your gender from the provided options in the gender dropdown menu. You can select either Male or Female. This information is crucial for calculating your Basal Metabolic Rate (BMR).

Step 5: Choose Your Activity Level

Select your activity level from the dropdown options. The options range from a Sedentary lifestyle to Extra active. Choose the one that best describes your daily physical activities:

  • Sedentary: Little or no exercise.
  • Lightly active: Light exercise 1-3 days per week.
  • Moderately active: Moderate exercise 3-5 days per week.
  • Very active: Hard exercise 6-7 days a week.
  • Extra active: Very hard exercise and physical job.

Step 6: View Your Results

Based on the inputs you provided, the calculator will automatically compute the following results:

  • Basal Metabolic Rate (BMR): This represents the number of calories you burn per day at rest. It is calculated using the Mifflin-St Jeor equation, which factors in your weight, height, age, and gender.
  • Total Daily Energy Expenditure (TDEE): This is your BMR multiplied by your activity level, reflecting the total calories you burn in a day.
  • Calories for Weight Loss: This is your TDEE minus 500 calories, a common caloric deficit for losing weight safely.
  • Calories for Weight Gain: This is your TDEE plus 500 calories, supporting a healthy weight gain goal.

Review these results to understand your daily caloric needs better based on your specific inputs.