BMR Calculator

Category: Fitness
- May 22, 2025
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Calculate your Basal Metabolic Rate (BMR) - the number of calories your body needs at rest to maintain basic functions.

Personal Information

Calculation Method

Activity Level

Goal

Display Options

About Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) is the number of calories your body needs while resting, to maintain basic functions such as breathing, circulation, and cell production.

BMR Calculation Methods
  • Mifflin-St Jeor Equation: Considered the most accurate formula for estimating BMR.
    • For men: BMR = 10W + 6.25H - 5A + 5
    • For women: BMR = 10W + 6.25H - 5A - 161
    Where W is weight in kg, H is height in cm, and A is age in years.
  • Harris-Benedict Equation: An older but still widely used formula.
    • For men: BMR = 13.397W + 4.799H - 5.677A + 88.362
    • For women: BMR = 9.247W + 3.098H - 4.330A + 447.593
  • Katch-McArdle Formula: Takes into account lean body mass, which can be more accurate for those who know their body fat percentage.
    • BMR = 370 + (21.6 × LBM)
    • Where LBM is lean body mass in kg = Weight - (Weight × Body Fat %)
Total Daily Energy Expenditure (TDEE)

TDEE is your BMR multiplied by an activity factor:

  • Sedentary (little or no exercise): BMR × 1.2
  • Lightly active (light exercise 1-3 days/week): BMR × 1.375
  • Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
  • Very active (hard exercise 6-7 days/week): BMR × 1.725
  • Extra active (very hard exercise & physical job): BMR × 1.9
Using BMR for Weight Management

Understanding your BMR and TDEE can help you manage your weight:

  • Weight Maintenance: Consume your TDEE calories
  • Weight Loss: Consume fewer calories than your TDEE
  • Weight Gain: Consume more calories than your TDEE

A calorie deficit of approximately 3,500 calories is equivalent to losing about 1 pound (0.45 kg) of body fat.

Factors Affecting BMR
  • Age: BMR decreases with age
  • Gender: Men generally have a higher BMR than women
  • Body Composition: Higher muscle mass increases BMR
  • Genetics: Family history can affect your metabolic rate
  • Hormones: Thyroid issues and other hormonal conditions can affect BMR
  • Health Status: Various illnesses can impact BMR
  • Climate: Living in extreme climates may increase BMR

Understanding the BMR Calculator

The BMR Calculator helps you figure out your Basal Metabolic Rate, or BMR. This is the number of calories your body needs while at rest. Knowing your BMR is essential for managing your diet and weight. It tells you how many calories you burn doing nothing, just to keep your body functioning.

Why BMR Matters

Understanding your BMR is crucial for a few reasons:

  • It helps you maintain your current weight.
  • It guides you if you're trying to lose or gain weight.
  • It can improve your Fitness journey by tailoring your calorie intake.

Input Your Details Easily

The BMR Calculator is user-friendly. You start by entering your personal information, like age, weight, and height. The calculator also asks for your gender, as this affects the BMR calculation. All details are easy to input, making it accessible for everyone.

Choose Your Calculation Method

You can choose from several methods to calculate your BMR. The most popular ones include:

  • Mifflin-St Jeor: Widely used and accurate for most people.
  • Harris-Benedict: An older method that many still trust.
  • Katch-McArdle: Best for those who know their body fat percentage.

Activity Levels and Their Importance

The BMR Calculator also accounts for your activity level. You can select from options like sedentary, lightly active, or very active. This helps estimate your Total Daily Energy Expenditure (TDEE). Your activity level plays a vital role in determining how many calories you need each day.

Making Room for Goals

Setting weight goals is part of the process. The calculator lets you choose whether you want to maintain, lose, or gain weight. Each option changes your daily calorie needs. This feature makes it easier for you to plan your meals and workouts according to your goals.

Get Detailed Results

After entering your information, you'll receive detailed results. This includes your BMR, TDEE, and calorie needs for your goals. The calculator also breaks down recommended macronutrient ratios. You’ll see how much protein, fat, and carbohydrates you should aim for based on your results.

Learn More About BMR

The BMR Calculator isn't just a number-crunching tool; it educates you about your body. It explains what BMR is and why it changes over time. Factors like age, gender, and muscle mass can all influence it. This knowledge helps you make informed choices about your Health and fitness.