BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs based on your activity level.
Understanding Your BMR
What is BMR?
Basal Metabolic Rate (BMR) represents the minimum amount of energy your body needs to maintain basic life functions while at rest. This includes breathing, circulation, cell production, and other essential processes.
Factors Affecting BMR
- Age: BMR typically decreases with age
- Gender: Men generally have higher BMR than women
- Muscle Mass: More muscle means higher BMR
- Body Size: Larger bodies require more energy
- Hormones: Thyroid and other hormones affect BMR
- Environmental Temperature: Extreme temperatures impact BMR
Using Your Results
- For weight loss: Consume fewer calories than your daily needs
- For weight gain: Consume more calories than your daily needs
- For maintenance: Match your calorie intake to your daily needs
- Consider tracking your food intake for better results
- Adjust intake based on your goals and progress
Activity Level Guidelines
- Sedentary: Office job, little to no exercise
- Lightly Active: Light exercise/sports 1-3 days/week
- Moderately Active: Moderate exercise 4-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Extra Active: Physical job plus exercise or 2x daily training
Tips for Accurate Results
Best Practices
- Measure your height and weight accurately
- Update your calculations every few months
- Consider body composition changes
- Be honest about your activity level
- Use the results as a starting point and adjust based on results
Formula Comparison
- Mifflin-St Jeor: Most accurate for the general population
- Harris-Benedict: Good for normal weight individuals
- Katch-McArdle: Best when body fat percentage is known