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BMR Equations:
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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 keep your body functioning, including breathing, circulation, and cell production.
The calculator uses the Mifflin-St Jeor equations:
Where:
For 2 pounds/week weight loss: Subtract 1000 calories from your BMR to create the necessary daily calorie deficit.
Details: Understanding your BMR is essential for effective weight management. It helps determine your daily calorie needs and creates appropriate diet plans for weight loss, maintenance, or gain.
Tips: Enter your weight in kilograms, height in centimeters, age in years, and select your gender. For accurate results, use your current measurements and be honest about your age and gender.
Q1: Why subtract 1000 calories for 2 pounds/week weight loss?
A: One pound of fat equals approximately 3500 calories. To lose 2 pounds per week, you need a 7000-calorie weekly deficit, which equals 1000 calories per day.
Q2: Is it safe to create a 1000-calorie deficit?
A: For most adults, a 1000-calorie deficit is generally safe, but you should never consume fewer than 1200 calories (women) or 1500 calories (men) per day without medical supervision.
Q3: Should I adjust my calorie intake based on activity level?
A: Yes, this calculation provides your basal metabolic rate. For total daily energy expenditure, multiply your BMR by your activity level factor.
Q4: How often should I recalculate my BMR?
A: Recalculate whenever your weight changes significantly (5+ kg) or every 3-6 months as you age.
Q5: Are there limitations to BMR calculations?
A: These equations provide estimates. Individual variations in metabolism, body composition, and health conditions can affect actual calorie needs.