BMR Calculator
Calculate Your Basal Metabolic Rate and Daily Calorie Needs
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Calorie Needs by Activity Level
| Activity Level | Calories |
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How to Use the BMR Calculator
To calculate your Basal Metabolic Rate (BMR), simply enter your age, gender, weight, and height into the calculator. Select your activity level to get an estimate of your daily calorie needs. Your BMR represents the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production.
Key Features
- Calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation
- Estimates daily calorie needs based on activity level
- Provides detailed breakdown of calorie requirements for different activity levels
- Easy-to-use interface with clear results
Tips for Managing Your Weight
- To maintain weight, consume calories equal to your daily calorie needs
- To lose weight, consume 500 calories less than your daily needs per day (about 0.5kg loss per week)
- To gain weight, consume 500 calories more than your daily needs per day (about 0.5kg gain per week)
- Combine proper nutrition with regular exercise for best results
- Focus on nutrient-dense foods rather than just counting calories
Frequently Asked Questions
Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions, including breathing, circulation, nutrient processing, and cell production. It represents the minimum amount of energy required to keep your body functioning while at rest.
The Mifflin-St Jeor equation used in this calculator is considered the most accurate for estimating BMR for most people. However, it's important to remember that any BMR calculation is an estimate. Individual variations in muscle mass, body fat percentage, and metabolism can affect your actual BMR.
As we age, we tend to lose muscle mass and our metabolism naturally slows down. This decrease in muscle mass reduces our BMR because muscle tissue burns more calories at rest than fat tissue does. This is why maintaining muscle mass through strength training becomes increasingly important as we get older.
You should recalculate your BMR whenever your weight changes significantly (5% or more of your body weight) or if your activity level changes substantially. Even without these changes, it's a good idea to recalculate every 3-6 months as your body composition may change over time.
Yes, you can influence your BMR through various methods. Increasing muscle mass through strength training is one of the most effective ways to raise your BMR, as muscle tissue burns more calories at rest than fat tissue. Other factors that can temporarily increase BMR include proper hydration, adequate sleep, and certain foods that slightly boost metabolism.
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