BMR Calculator

Introduction to BMR: Your Body’s Engine

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at complete rest. Understanding your BMR is crucial for:

• Effective weight management

• Personalized nutrition planning

• Fitness goal setting

• Metabolic health assessment

Our advanced BMR calculator provides accurate, instant results to help you optimize your health strategies.

What is BMR? The Science Behind Your Resting Metabolism

BMR represents 60-70% of your total daily energy expenditure and accounts for:
✔ Breathing and circulation
✔ Cell production and repair
✔ Brain and nerve function
✔ Body temperature regulation

Key Factors Affecting BMR:

• Age: Decreases ~2% per decade after 20

• Gender: Men typically have higher BMR

• Body Composition: Muscle burns more than fat

• Weight & Height: Larger bodies need more energy

• Genetics: Some inherit faster metabolisms

How Our BMR Calculator Works

We use the most accurate equations in our calculations:

1. Mifflin-St Jeor Equation (Most Accurate)

Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

2. Harris-Benedict Equation (Original)

Men: 66.5 + (13.75 × kg) + (5.003 × cm) – (6.755 × age)
Women: 655.1 + (9.563 × kg) + (1.850 × cm) – (4.676 × age)

3. Katch-McArdle Formula (For Body Fat %)

370 + (21.6 × lean body mass in kg)

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BMR vs. TDEE: Understanding the Difference

How to Use Your BMR Results

For Weight Loss:

• Create a 10-20% calorie deficit below TDEE

• Combine with strength training to preserve muscle

• Monitor progress weekly

For Weight Gain:

• Add 250-500 calories above TDEE

• Focus on nutrient-dense foods

• Progressive overload in workouts

For Maintenance:

• Match intake to TDEE

• Adjust based on activity fluctuations

• Recalculate every 3-6 months

BMR by Age and Gender (Average Estimates)

5 Science-Backed Ways to Boost Your BMR

1. Build Muscle Mass

   • Add 2-3 strength sessions weekly

   • Focus on compound movements

2. Optimize Protein Intake

   • Aim for 1.6-2.2g protein/kg body weight

   • Includes thermic effect of food

3. Stay Hydrated

   • 500ml water can ↑ metabolism by 24-30% for 1 hour

4. Prioritize Sleep

   • <6 hours sleep ↓ metabolism by 5-20%

5. Try HIIT Workouts

   • Creates “afterburn” effect (EPOC)

Common BMR Calculation Mistakes

❌ Using only weight without height/age
❌ Confusing BMR with calorie needs
❌ Ignoring body composition differences
❌ Not recalculating after significant weight change
❌ Comparing to others’ metabolisms