BMR Calculator

BMR Calculator

Our BMR (Basal Metabolic Rate) calculator helps you determine your daily calorie needs based on your personal information. Understanding your BMR and TDEE (Total Daily Energy Expenditure) is essential for weight management and maintaining a healthy lifestyle.

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest. This includes breathing, circulation, cell production, and other essential processes. Your BMR accounts for about 60-75% of your total daily calorie expenditure.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your BMR and calories burned through physical activity. Understanding your TDEE helps you create an appropriate diet plan for weight loss, maintenance, or gain.

How to Use Our Calculator

1. Enter your age in years
2. Select your gender
3. Input your height in centimeters
4. Enter your weight in kilograms
5. Choose your activity level based on your daily routine
6. Review your BMR and TDEE results

Understanding Your Results

The calculator provides two key metrics:

Basal Metabolic Rate (BMR)

• Represents the minimum calories needed for basic bodily functions
• Calculated using the Mifflin-St Jeor Equation
• Varies based on age, gender, height, and weight

Total Daily Energy Expenditure (TDEE)

• Represents total calories burned in a day
• Calculated by multiplying BMR by an activity factor
• Activity levels range from sedentary to very active

Activity Level Definitions

• Sedentary: Little or no exercise
• Light: Exercise 1-3 days per week
• Moderate: Exercise 3-5 days per week
• Active: Exercise 6-7 days per week
• Very Active: Exercise and physical job or training twice per day

Important Considerations

When using the BMR calculator, keep in mind:

1. Individual Variations

   • Muscle mass affects BMR
   • Genetics play a role
   • Medical conditions may influence results

2. Weight Management

   • To lose weight: Consume fewer calories than your TDEE
   • To maintain weight: Match your calorie intake to your TDEE
   • To gain weight: Consume more calories than your TDEE

3. Accuracy Factors

   • The calculator provides estimates
   • Results may vary based on individual factors
   • Regular updates to measurements improve accuracy

Tips for Accurate Results

1. Measure your height and weight accurately
2. Be honest about your activity level
3. Consider consulting a healthcare professional
4. Recalculate periodically as your body changes
5. Use the results as a starting point for your nutrition plan

Remember that while this calculator provides accurate estimates, individual results may vary based on your specific circumstances and lifestyle factors.