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Basal Metabolic Rate (BMR) Calculator
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Date publish: 19.09.2024
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Author: Calcwizard
Understanding Your Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions such as breathing, circulation, and cell production while at rest. Knowing your BMR can help you tailor your diet and exercise plan to meet your fitness goals.
How to Calculate Your BMR
There are several formulas to calculate BMR, but the most commonly used are the Harris-Benedict Equation and the Mifflin-St Jeor Equation. Here, we will use the Mifflin-St Jeor Equation for its accuracy:
- For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5
- For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161
To convert weight from pounds to kilograms, divide by 2.2046. To convert height from inches to centimeters, multiply by 2.54.
Example Calculations
| Gender | Age | Weight (lbs) | Height (inches) | BMR (calories/day) |
|---|---|---|---|---|
| Female | 30 | 150 | 65 | Approximately 1,400 |
| Male | 40 | 180 | 70 | Approximately 1,750 |
Using Your BMR to Achieve Fitness Goals
Once you know your BMR, you can calculate your total daily energy expenditure (TDEE) by multiplying your BMR by an activity factor:
- Sedentary (little or no exercise): BMR * 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR * 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR * 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR * 1.725
- Super active (very hard exercise/physical job): BMR * 1.9
For example, if the 30-year-old woman from our previous example is moderately active, her TDEE would be approximately 1,400 * 1.55 = 2,170 calories/day.
Adjusting Caloric Intake
To lose weight, aim to consume fewer calories than your TDEE. A common recommendation is to reduce your caloric intake by 500 calories per day to lose about 1 pound per week. Conversely, to gain weight, consume more calories than your TDEE.
Conclusion
Understanding your BMR is a crucial step in managing your diet and exercise plan effectively. Use our Basal Metabolic Rate (BMR) Calculator to get a personalized estimate and take control of your health and fitness journey.
