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BMR Calculation Formula:
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The BMR (Basal Metabolic Rate) Calculator estimates your daily calorie needs at rest. Combined with a calorie deficit, it helps determine the appropriate daily calorie intake for weight loss while maintaining proper nutrition.
The calculator uses the BMR formula:
Where:
Explanation: The equation calculates your basal metabolic rate, which represents the calories your body needs to maintain basic physiological functions at rest. A 500 kcal/day deficit is then applied for sustainable weight loss.
Details: Understanding your BMR and creating an appropriate calorie deficit is crucial for effective weight management. A 500 kcal/day deficit typically results in about 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable.
Tips: Enter your weight in kg, height in cm, and age in years. All values must be valid (weight > 0, height > 0, age between 1-120). The calculator will provide your BMR and recommended daily calorie intake for weight loss.
Q1: Why a 500 kcal deficit?
A: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, which typically results in about 0.5 kg (1 lb) of weight loss per week - a safe and sustainable rate.
Q2: Should I eat below my BMR?
A: It's generally not recommended to eat below your BMR as this may slow down your metabolism and cause nutrient deficiencies. The deficit should be created from your total daily energy expenditure, not just BMR.
Q3: How accurate is this BMR formula?
A: This formula provides a good estimate for most people, but individual variations exist due to factors like muscle mass, genetics, and metabolic health.
Q4: When should I recalculate my BMR?
A: Recalculate every 4-6 weeks or after significant weight changes (5+ kg) to adjust your calorie intake accordingly.
Q5: Are there other factors that affect weight loss?
A: Yes, physical activity level, sleep quality, stress management, and overall diet quality also significantly impact weight loss success.