BMR Calculator – Calculate Basal Metabolic Rate and TDEE for males and females. Are you looking to lose weight, gain weight, or maintain your current weight? Basal Metabolic Rate (BMR) is crucial in achieving your health and fitness goals. In this article, we will explore what BMR is, how it is calculated, and how you can use this information to create a diet and exercise plan that works for you.
To help you calculate your BMR, we’ve created a simple calculator that uses the Mifflin-St Jeor equation, Harris-Benedict Equation, and Katch-McArdle formulas for calculating BMR. Follow these steps to calculate your BMR:
- Step 1: Enter your gender, weight, height, and age in the BMR calculator below.
- Step 2: Select the appropriate unit for weight and height.
- Step 3: Choose the formula you want to use to calculate your BMR. The Mifflin-St Jeor equation is the default formula and is generally considered the most accurate.
- Step 4: Click the “Calculate” button to find out your BMR.
What is BMR?
BMR, or Basal Metabolic Rate, refers to the number of calories your body burns at rest to maintain its basic functions, such as breathing, circulation, and digestion. In other words, it is the minimum amount of energy your body requires to survive if you lie in bed all day. BMR accounts for approximately 60-75% of your total daily energy expenditure.
Why is BMR important?
Knowing your BMR is essential in determining how many calories you need to consume each day to achieve your weight goals. If you consume fewer calories than your BMR, your body will enter a state of starvation and begin breaking down muscle tissue for energy, leading to weight loss. On the other hand, consuming more calories than your BMR can lead to weight gain.
How to calculate BMR
Several factors influence your BMR, including age, gender, weight, height, and body composition. To calculate your BMR, you can use one of the following formulas:
For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Mifflin-St Jeor Equation
For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
BMR = 370 + 21.6(1 – F)W
Once you have calculated your BMR, you can use it to determine your total daily energy expenditure (TDEE) by multiplying your BMR by an activity factor corresponding to your daily physical activity level.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It refers to the total number of calories your body burns in a day, including both your BMR and any additional calories burned through physical activity.
How to Calculate TDEE?
To calculate your TDEE, you can use a BMR calculator and then multiply your BMR by an activity factor. The activity factor takes into account your level of physical activity throughout the day. Here are the activity factors for different levels of activity:
- Sedentary: BMR x 1.2
- Lightly Active: BMR x 1.375
- Moderately Active: BMR x 1.55
- Very Active: BMR x 1.725
- Extra Active: BMR x 1.9
How accurate is the BMR calculator?
BMR calculator provides a reasonable estimate of your BMR, but they are not 100% accurate. Factors such as genetics, health conditions, and medication can affect your BMR.
How does BMR work?
Your body is constantly burning calories, even when you’re not exercising or doing anything physically active. These calories are used to fuel basic bodily functions like breathing, circulation, and cell production. Your BMR represents the number of calories your body needs to perform these functions at rest.
Your BMR is affected by several factors, including:
- Age: BMR tends to decrease as you age, as your body naturally loses muscle mass and becomes less efficient at burning calories.
- Gender: Men tend to have a higher BMR than women, as they tend to have more muscle mass and less body fat.
- Weight: The more you weigh, the more calories your body needs to maintain basic bodily functions.
- Height: Taller people tend to have a higher BMR, as they have a larger body surface area and therefore lose more heat.
- Body composition: Muscle burns more calories than fat, so people with a higher muscle mass tend to have a higher BMR.
How to increase your BMR?
While your BMR is largely determined by factors like age, gender, weight, height, and body composition, there are some things you can do to increase your BMR. These include:
- Build muscle: Muscle burns more calories than fat, so the more muscle you have, the higher your BMR will be.
- Exercise regularly: Exercise can help increase your muscle mass and boost your metabolism, leading to a higher BMR.
- Eat enough protein: Protein is essential for building and maintaining muscle mass, which can increase your BMR.
- Drink water: Dehydration can slow down your metabolism, so make sure you’re drinking enough water each day.
- Get enough sleep: Lack of sleep can disrupt your hormones and slow down your metabolism, so make sure you’re getting enough sleep each night.
What is the difference between BMR and metabolism?
BMR refers specifically to the number of calories your body burns at rest, while metabolism refers to all of the chemical reactions that take place in your body to keep you alive
How accurate are BMR calculators?
BMR calculators can give you a rough estimate of your BMR, but they’re not always 100% accurate. Factors like genetics, hormones, and health conditions can all affect your BMR.
Can you increase your BMR by eating more?
No, eating more won’t necessarily increase your BMR. In fact, if you eat too many calories, you’ll gain weight and your BMR may actually decrease.
Is it possible to have a low BMR?
Yes, some people naturally have a lower BMR than others. This can be due to factors like genetics, age, and body composition.
Can you lose weight by increasing your BMR?
Increasing your BMR can help you lose weight, but you still need to create a calorie deficit by eating fewer calories than your body burns each day.