BMR Calculator
Calculate your Basal Metabolic Rate (BMR) to understand how many calories your body burns at rest. Essential for weight management and nutrition planning.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic physiological functions such as breathing, circulation, cell production, and brain function. It represents the minimum amount of energy your body needs to function while at complete rest.
Understanding your BMR is crucial for weight management. It forms the foundation for calculating your Total Daily Energy Expenditure (TDEE), which includes calories burned through physical activity. By knowing your BMR, you can better plan your diet and exercise to achieve your weight goals.
How to Use the BMR Calculator
- Select gender: Choose male or female as BMR calculations differ by gender.
- Enter your age: Input your current age in years.
- Enter your weight: Input your weight in kilograms.
- Enter your height: Input your height in centimeters.
- Calculate: Click "Calculate BMR" to get your basal metabolic rate in calories per day.
Understanding Your BMR Results
For Weight Loss
To lose weight, consume fewer calories than your TDEE (BMR + activity calories). A safe deficit is typically 500-1000 calories per day for 1-2 pounds of weight loss per week.
For Weight Maintenance
To maintain your weight, consume calories equal to your TDEE. Your TDEE is your BMR multiplied by an activity factor (1.2 for sedentary, up to 1.9 for very active).
For Weight Gain
To gain weight, consume more calories than your TDEE. A surplus of 300-500 calories per day is typically recommended for gradual, healthy weight gain.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise. TDEE = BMR × activity factor.
How accurate is this calculator?
The Mifflin-St Jeor equation used here is considered one of the most accurate BMR formulas. However, individual variations in muscle mass, genetics, and metabolism can affect actual BMR. This provides a good estimate.
Does muscle mass affect BMR?
Yes, muscle tissue burns more calories at rest than fat tissue. People with more muscle mass typically have a higher BMR. This calculator provides an estimate based on weight, which includes both muscle and fat.
Should I eat below my BMR?
Generally, it's not recommended to eat below your BMR for extended periods, as this can slow your metabolism and cause muscle loss. Instead, create a moderate calorie deficit from your TDEE while ensuring adequate nutrition.
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