BMR Calculator Formula for Weight Loss Formula

Mifflin-St Jeor Equation:

For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
Calories for Weight Loss = TDEE - 500

Weight:

Height:

Age:

years

Gender:

Activity Level:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calories for Weight Loss:

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1. What is the BMR Calculator for Weight Loss?

The BMR (Basal Metabolic Rate) Calculator using the Mifflin-St Jeor equation estimates your body's calorie needs at complete rest. This calculator helps determine the appropriate calorie intake for effective weight loss by creating a 500-calorie daily deficit.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
TDEE = BMR × Activity Factor
Calories for Weight Loss = TDEE - 500

Where:

Weight — Body weight in kilograms
Height — Height in centimeters
Age — Age in years
Activity Factor — Multiplier based on physical activity level

Explanation: The equation calculates your basal metabolic rate, then adjusts for activity level to determine total daily energy expenditure, and finally subtracts 500 calories to create a weight loss deficit.

3. Importance of BMR Calculation for Weight Loss

Details: Accurate BMR and TDEE calculation is crucial for developing effective weight loss plans. A 500-calorie daily deficit typically results in about 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. All values must be valid (weight > 0, height > 0, age between 1-120). For accurate results, use your current measurements.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor instead of other equations?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for the general population and is widely used in clinical settings.

Q2: What is a safe calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally safe, resulting in 0.5-1 kg (1-2 lbs) of weight loss per week.

Q3: Should I eat below my BMR to lose weight?
A: It's not recommended to eat below your BMR as this represents the minimum calories your body needs for basic functions. Instead, create a deficit from your TDEE.

Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your BMR decreases with weight loss.

Q5: Are there limitations to this calculation?
A: This provides an estimate. Individual variations in metabolism, medical conditions, and medications can affect actual calorie needs.