BMR Calculator

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to perform essential functions like breathing, circulation, cell production, and maintaining body temperature. It accounts for 60-70% of your daily calorie expenditure.

Understanding your BMR is crucial for weight management and nutrition planning. Whether you want to lose, maintain, or gain weight, knowing your BMR helps you determine the right calorie intake for your goals.

Our BMR calculator uses scientifically validated formulas to estimate your metabolic rate based on your age, gender, height, and weight. Combined with your activity level, it calculates your Total Daily Energy Expenditure (TDEE) to give you personalized calorie recommendations.

How to Use the BMR Calculator

1. Select your preferred unit system (US Units or Metric Units)
2. Enter your age, gender, height, and weight accurately
3. Optionally, click 'Advanced Settings' to choose a different BMR formula or enter your body fat percentage for the Katch-McArdle formula
4. Click 'Calculate BMR' to see your results
5. Review your BMR and TDEE values for different activity levels to determine your daily calorie needs

Latest Insights on BMR

• BMR estimates the calories your body burns at rest for essential functions, accounting for 60-70% of daily calorie expenditure
• It's useful for weight management: consume equal calories to TDEE for maintenance, fewer for loss (300-500 calorie deficit), or more for gain
• Calculations use formulas like Harris-Benedict and Mifflin-St Jeor, factoring in age, gender, height, weight, and sometimes body composition
• Latest guidelines emphasize BMR as a starting point for TDEE (BMR × activity factor 1.2-1.9), with studies showing BMR-based calorie adjustments improve weight loss sustainability
• Best practices: Input accurate data, combine with activity level for TDEE, re-calculate periodically as weight changes, and avoid extreme deficits for safety
• BMR is an estimate (not direct measurement via lab tests), varies by lean mass (higher muscle = higher BMR), and is not suitable alone for athletes or medical conditions—consult professionals

Understanding BMR in Detail

BMR Calculation Formulas

Our calculator offers three scientifically validated formulas: Mifflin-St Jeor (recommended for most people), Revised Harris-Benedict (traditional formula), and Katch-McArdle (requires body fat percentage, most accurate for lean individuals). Each formula has been tested and validated through extensive research.

Activity Multipliers

Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active). This accounts for calories burned through physical activity and exercise throughout the day.

Using BMR for Weight Management

To maintain weight, consume calories equal to your TDEE. For weight loss, create a 300-500 calorie deficit. For weight gain, add 300-500 calories above your TDEE. Always make gradual changes and monitor your progress, adjusting as needed.

Frequently Asked Questions

References