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BMR Equation:
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The BMR (Basal Metabolic Rate) calculator estimates the number of calories your body needs at rest to maintain basic physiological functions. It serves as the foundation for determining appropriate calorie deficits for weight loss.
The calculator uses the BMR equation:
Where:
Explanation: This equation calculates your basal metabolic rate, which represents the minimum energy required to sustain vital bodily functions at complete rest.
Details: Knowing your BMR is essential for creating effective weight loss plans. It helps determine the appropriate calorie deficit needed for sustainable weight loss while maintaining energy levels and preserving muscle mass.
Tips: Enter your weight in kilograms, height in centimeters, and age in years. All values must be valid (weight > 0, height > 0, age between 1-120). For accurate results, measure your weight and height under consistent conditions.
Q1: What is a calorie deficit and how is it related to BMR?
A: A calorie deficit occurs when you consume fewer calories than your body burns. BMR represents your baseline calorie needs, and creating a deficit below your total daily energy expenditure (which includes BMR plus activity) leads to weight loss.
Q2: How much of a calorie deficit should I create for weight loss?
A: A safe and sustainable deficit is typically 500-1000 calories per day below your maintenance level, leading to 0.5-1 kg weight loss per week.
Q3: Does BMR change with weight loss?
A: Yes, as you lose weight, your BMR decreases because there's less body mass to maintain. You may need to adjust your calorie intake over time to maintain the same rate of weight loss.
Q4: Are there factors that affect BMR beyond the equation?
A: Yes, factors like muscle mass, genetics, hormonal status, and environmental temperature can influence your actual BMR. This equation provides a general estimate.
Q5: Should I eat below my BMR for weight loss?
A: Generally not recommended. Eating below BMR can slow your metabolism and lead to muscle loss. It's better to create a deficit from your total daily energy expenditure rather than your BMR alone.