What is BMR?
Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs while at complete rest to maintain vital functions such as breathing, circulation, and cell production.
BMR and Weight Management
Knowing your BMR is crucial for:
- Understanding your body's minimum calorie requirements
- Setting realistic weight loss or gain goals
- Developing personalized nutrition plans
- Preventing metabolic slowdown during dieting
How BMR is Calculated
This calculator uses the Mifflin-St Jeor Equation, which is considered one of the most accurate formulas for estimating BMR:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Understanding TDEE
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor:
- Sedentary: BMR × 1.2 (little or no exercise)
- Lightly Active: BMR × 1.375 (light exercise 1-3 days/week)
- Moderately Active: BMR × 1.55 (moderate exercise 3-5 days/week)
- Active: BMR × 1.725 (hard exercise 6-7 days/week)
- Very Active: BMR × 1.9 (very hard exercise, physical job, or training twice a day)
Note: While BMR and TDEE calculators provide good estimates, actual energy needs can vary based on factors like genetics, body composition, hormonal health, and medical conditions. Use these figures as a starting point and adjust based on your personal results.