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BMR Equations:
For Men: BMR = 9.99 × weight + 6.25 × height - 4.92 × age + 5
For Women: BMR = 9.99 × weight + 6.25 × height - 4.92 × age - 161
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Basal Metabolic Rate (BMR) represents the number of calories your body needs to perform basic life-sustaining functions at rest. It accounts for approximately 60-75% of your total daily energy expenditure.
The calculator uses the Mifflin-St Jeor equations:
For Men: BMR = 9.99 × weight + 6.25 × height - 4.92 × age + 5
For Women: BMR = 9.99 × weight + 6.25 × height - 4.92 × age - 161
Where:
Explanation: These equations provide the most accurate BMR estimation for the general population, accounting for differences in metabolic rates between genders.
Details: Knowing your BMR is essential for creating effective weight management plans, whether for weight loss, maintenance, or muscle gain. It helps determine your total daily energy needs when combined with activity level.
Tips: Enter accurate measurements of weight in kg, height in cm, and age in years. Select your biological gender. For best results, measure weight and height in the morning before eating or drinking.
Q1: What's the difference between BMR and TDEE?
A: BMR is calories burned at complete rest, while TDEE (Total Daily Energy Expenditure) includes all daily activities and is calculated by multiplying BMR by an activity factor.
Q2: How often should I recalculate my BMR?
A: Recalculate every 3-6 months or after significant weight changes (±5kg) as weight loss/gain affects metabolic rate.
Q3: Does muscle mass affect BMR?
A: Yes, muscle tissue burns more calories at rest than fat tissue. Increasing muscle mass can raise your BMR.
Q4: Are there factors that can affect BMR accuracy?
A: Yes, factors like thyroid function, body composition, genetics, and certain medical conditions can influence actual metabolic rate.
Q5: How can I use BMR for weight management?
A: For weight loss, consume 300-500 calories below your TDEE; for weight gain, consume 300-500 calories above your TDEE.