How Do I Calculate My BMR

BMR Equations:

For Men: BMR = 10 × weight + 6.25 × height - 5 × age + 5
For Women: BMR = 10 × weight + 6.25 × height - 5 × age - 161

Weight:

Height:

Age:

years

Gender:

Basal Metabolic Rate (BMR):

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1. What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest. This includes breathing, circulation, cell production, and nutrient processing. BMR accounts for about 60-75% of your total daily energy expenditure.

2. How Does the BMR Calculator Work?

The calculator uses the Mifflin-St Jeor equations:

For Men: BMR = 10 × weight + 6.25 × height - 5 × age + 5
For Women: BMR = 10 × weight + 6.25 × height - 5 × age - 161

Where:

Weight — Body weight in kilograms (kg)
Height — Height in centimeters (cm)
Age — Age in years
Gender — Biological sex (male/female)

Explanation: These equations provide the most accurate BMR estimation for the general population and are widely used in clinical settings.

3. Importance of BMR Calculation

Details: Knowing your BMR is essential for weight management, creating effective diet plans, and understanding your body's energy requirements. It serves as the foundation for calculating your total daily energy expenditure (TDEE).

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your gender. For accurate results, use your current measurements and ensure all values are valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and RMR?
A: BMR (Basal Metabolic Rate) is measured under strict resting conditions after overnight fasting, while RMR (Resting Metabolic Rate) is measured under less restrictive conditions and is typically slightly higher.

Q2: How often should I recalculate my BMR?
A: You should recalculate your BMR whenever your weight changes significantly (5+ kg) or every 3-6 months as part of regular health monitoring.

Q3: Can muscle mass affect BMR?
A: Yes, muscle tissue is more metabolically active than fat tissue. Individuals with higher muscle mass typically have a higher BMR.

Q4: How accurate is this BMR calculation?
A: The Mifflin-St Jeor equation is about 90% accurate for most people. For precise measurements, clinical metabolic testing is recommended.

Q5: How do I use BMR for weight loss?
A: Multiply your BMR by an activity factor to get your TDEE, then create a calorie deficit of 500-1000 calories per day for safe weight loss of 0.5-1 kg per week.