How Do I Calculate My BMR Calorie Deficit

BMR and Deficit Formula:

\[ BMR = 10 \times weight + 6.25 \times height - 5 \times age - 161 \] \[ Deficit = BMR \times 1.2 - Calories \]

Weight:

Height:

Age:

years

Calories:

kcal/day

BMR:

Deficit:

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1. What is BMR and Calorie Deficit?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions at rest. Calorie deficit is the difference between your total energy expenditure and calorie intake, which is essential for weight loss.

2. How Does the Calculator Work?

The calculator uses the following formulas:

\[ BMR = 10 \times weight + 6.25 \times height - 5 \times age - 161 \] \[ Deficit = BMR \times 1.2 - Calories \]

Where:

\( weight \) — Body weight in kilograms (kg)
\( height \) — Height in centimeters (cm)
\( age \) — Age in years
\( Calories \) — Daily calorie intake (kcal/day)
1.2 — Sedentary activity level multiplier

Explanation: The BMR formula estimates your basal metabolic rate, while the deficit calculation shows the difference between your estimated total energy expenditure and actual calorie intake.

3. Importance of BMR Calculation

Details: Understanding your BMR helps in creating effective weight management plans, determining appropriate calorie intake for weight loss or maintenance, and optimizing nutrition strategies.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and daily calorie intake. All values must be valid positive numbers for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: What is a healthy calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally recommended for safe and sustainable weight loss of 0.5-1 kg per week.

Q2: How accurate is the BMR calculation?
A: This formula provides a reasonable estimate for most people, but individual variations in metabolism may affect accuracy.

Q3: Should I use my current weight or goal weight for calculation?
A: Use your current weight for accurate BMR calculation. Adjust as you lose weight for ongoing accuracy.

Q4: What does the 1.2 multiplier represent?
A: The 1.2 multiplier accounts for basic daily activities (sedentary lifestyle). For more active individuals, higher multipliers may be appropriate.

Q5: Can I use this calculator for weight gain?
A: Yes, a positive value in the deficit field indicates you need to consume more calories than you're burning to gain weight.