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BMR Equation:
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BMR (Basal Metabolic Rate) 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 equation:
Where:
For weight loss, we calculate the daily calorie requirement by multiplying BMR by an activity factor (1.2 for sedentary) and subtracting 500 calories to create a deficit for weight loss.
Details: Understanding your BMR is essential for effective weight management. It helps determine your daily calorie needs and create appropriate diet plans for weight loss, maintenance, or gain.
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). For accurate results, measure your weight and height precisely.
Q1: Why subtract 500 calories for weight loss?
A: A deficit of 500 calories per day typically results in losing about 0.5 kg (1 pound) per week, which is considered a safe and sustainable rate of weight loss.
Q2: Is this calculation accurate for everyone?
A: While the Mifflin-St Jeor equation is one of the most accurate BMR formulas, individual variations in metabolism, body composition, and health conditions can affect actual calorie needs.
Q3: Should I eat below my BMR to lose weight?
A: It's generally not recommended to eat below your BMR as this may slow down your metabolism and cause nutrient deficiencies. Creating a moderate deficit from your total daily energy expenditure is safer.
Q4: How often should I recalculate my BMR?
A: You should recalculate your BMR whenever your weight changes significantly (more than 5-10% of your body weight) or if your age changes.
Q5: Can exercise affect my BMR?
A: While exercise doesn't directly change your BMR, building muscle through strength training can increase your BMR over time as muscle tissue burns more calories at rest than fat tissue.