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BMR Equations:
For Men: BMR = 10 × weight + 6.25 × height - 5 × age + 5
For Women: BMR = 10 × weight + 6.25 × height - 5 × age - 161
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Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest. It represents the minimum energy required to maintain vital functions such as breathing, circulation, and cell production.
The calculator uses the Mifflin-St Jeor equation:
For Men: BMR = 10 × weight + 6.25 × height - 5 × age + 5
For Women: BMR = 10 × weight + 6.25 × height - 5 × age - 161
Where:
Explanation: This equation provides a more accurate estimate of BMR compared to older formulas and is widely used in clinical settings.
Details: Knowing your BMR is essential for effective weight management. It helps determine your daily caloric needs for weight loss, maintenance, or gain. For weight loss, creating a calorie deficit based on your BMR is fundamental.
Tips: Enter your weight in kilograms, height in centimeters, age in years, and select your gender. All values must be valid (weight > 0, height > 0, age between 1-120).
Q1: What's the difference between BMR and TDEE?
A: BMR is the calories burned at complete rest, while TDEE (Total Daily Energy Expenditure) includes all activities and is typically higher than BMR.
Q2: How accurate is this BMR calculation?
A: The Mifflin-St Jeor equation is about 90% accurate for most people, making it one of the most reliable BMR formulas available.
Q3: How often should I recalculate my BMR?
A: You should recalculate your BMR whenever your weight changes significantly (5+ kg) or every 6 months as part of regular health assessment.
Q4: Can BMR change over time?
A: Yes, BMR decreases with age (about 1-2% per decade after age 20) and can be affected by muscle mass, hormonal changes, and other factors.
Q5: How do I use BMR for weight loss?
A: Multiply your BMR by an activity factor to get TDEE, then create a calorie deficit of 500-1000 calories per day for safe weight loss of 0.5-1 kg per week.