Bmr Calculator Macros

Mifflin-St Jeor Equation:

\[ BMR_{men} = 10 \times weight + 6.25 \times height - 5 \times age + 5 \] \[ BMR_{women} = 10 \times weight + 6.25 \times height - 5 \times age - 161 \] \[ Calories = BMR \times activity\;multiplier \] \[ Protein = 1.6 \times weight \] \[ Fat = 0.8 \times weight \] \[ Carbs = \frac{Calories - (Protein \times 4) - (Fat \times 9)}{4} \]

Weight:

Height:

Age:

years

Gender:

Activity Multiplier:

Basal Metabolic Rate (BMR):

Daily Calories:

Protein:

Fat:

Carbohydrates:

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1. What is BMR and Macros Calculation?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions. Macronutrients (macros) refer to protein, fat, and carbohydrates - the three main nutrients that provide energy and support bodily functions.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equations:

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( activity\;multiplier \) — Activity level factor

Explanation: The equations calculate your basal metabolic rate and adjust for activity level to determine daily calorie needs, then distribute those calories into optimal macronutrient ratios.

3. Importance of BMR and Macros Calculation

Details: Understanding your BMR and macronutrient needs is crucial for effective weight management, muscle building, athletic performance, and overall nutritional planning.

4. Using the Calculator

Tips: Enter accurate weight in kg, height in cm, age in years, select gender and appropriate activity level. Use morning measurements for most accurate results.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor equation?
A: It's currently considered the most accurate BMR equation for the general population, with error rates of about 10% compared to measured BMR.

Q2: What are typical activity multipliers?
A: Sedentary: 1.2, Lightly active: 1.375, Moderately active: 1.55, Very active: 1.725, Extra active: 1.9

Q3: Why 1.6g protein per kg body weight?
A: This is the recommended intake for active individuals and those looking to build or maintain muscle mass while in a caloric deficit.

Q4: Can these calculations be used for weight loss?
A: Yes, subtract 300-500 calories from the calculated total for moderate weight loss (0.5-1kg per week).

Q5: How often should I recalculate my macros?
A: Recalculate every 4-6 weeks or whenever your weight changes by more than 2-3 kg.