Basal Metabolic Rate (BMR) Calculator

Your BMR (Basal Metabolic Rate) is an estimate of how many calories you needs if you were doing nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Your BMR does not include the calories you burn from normal daily activities or exercise.

Have you ever wondered that what the basic requirements of calories are that our body needs to keep our body functioning?

In our daily lives, people do not know about their body's unique calories, which leads them to ineffective diets and managing their weight. Which leads them to uncertain about there physical physique

Our BMR Calculator will help you to know the basic calories that you need. Either you want to gain weight, lose weight, or maintain your current weight, know your BMR based on your gender, height, weight, and age and work accordingly.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It is the total amount of calories that we burn in a day by everything that we do, whether it's taking breath or running a marathon. TDEE is hard to calculate, and it's varies day by day. More often, it is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the thermic effect of food.

Component of TDEE

BMR (Basal Metabolic Rate): This is numbers of calories we need if we were doing nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Exercise level: The calories we burn via

• No-exercise activties: Things like walking, cleaning the room, or playing with kids are included in this.
• Exercise: Either going to gym or doing yoga, all will be included in this.
• Work: Doing work which requierd your strength, which burns your calories.

Thermic effect of food: This is the energy our body uses to digest and process the food we eat, which is about 10% of our total calorie intake.

Knowing TDEE helps in maintning our body weight that we want. If you want lose weight, eat less or if you want to gain weight, then you need to increase your calories intake. It helps in knowing your perfect balanced diet that you need.

BMR vs TDEE

	BMR (Basal Metabolic Rate)	TDEE (Total Daily Energy Expenditure)
Calculation:	BMR is calculated by considering you age, weight, height, and gender by using Mifflin-St Jeor equation or any other formula.	TDEE is claculated by multiplying your BMR with activity factor that reflect your lifestyle.
Scope:	BMR shows only calories needed at rest,	While TDEE show total calories burned throughtout the day.
Activity level:	BMR does not consider about any physical activity.	But TDEE totally depends upon activity level.
Usage:	BMR helps to understand the baseline of calories need for body, which is essential for weight management goals.	TDEE provides view of daily calories needs.

Practical example:

If your BMR is 1,500 and you are doing moderately actives then your TDEE will be approx. 2,250. To maintaine your current weight you need to consume approximately 2,250 calories per day. To lose, less than 2,250 and for gain, consume more than that.

Why use BMR calulator?

BMR Chart for Men and Women

This chart will show estimate values of BMR based on different weight range. This values are calculated by using Mifflin-St Jeor equation

Men: Average height = 5'10" (178 cm)

Age Group:	Weight (KG):	BMR (Calories/Day)
20-29	60	1,650
20-29	70	1,775
20-29	80	1,900
30-39	60	1,600
30-39	70	1,725
30-39	80	1,850
40-49	60	1,550
40-49	70	1,675
40-49	80	1,800
50-59	60	1,500
50-59	70	1,625
50-59	80	1,750

Women: Average height = 5'7" (170 cm)

Age Group:	Weight (KG):	BMR (Calories/Day)
20-29	50	1,400
20-29	60	1,525
20-29	70	1,650
30-39	50	1,350
30-39	60	1,475
30-39	70	1,600
40-49	50	1,300
40-49	60	1,425
40-49	70	1,550
50-59	50	1,250
50-59	60	1,375
50-59	70	1,500

NOTE :-

• This values may varies based on individual muscles mass, metabolism, and other factors.
• For more accurate use BMR calculator. By entering your real weight, height, age, and etc.

Q. Why do women have a lower Basal Metabolic Rate (BMR) than men?

Women have a lower (BMR) than men because women have low muscle mass and a higher body fat percentage. Muscle tissue burns more calories at rest than fat tissue, so less muscle mass, less BMR. Also, hormonal differences play an important role in the BMR difference between men and women.

Body Fat Percentage

Body fat percentage is a key indicator of good health. A high body fat percentage may put you at a higher risk of lifestyle diseases. Males are advised to maintain their body fat level at 20% or lower, while females are advised to maintain their body fat level at 30% or lower.

Range of body fat percentage

For males:

Age group	Body fat percentage
13-15	11%-25%
16-18	10%-20%
20-39:	8% - 20%
40-59:	11% - 22%
60 and over:	13% - 25%

For females:

Age group	Body fat percentage
13-15	16%-30%
16-18	14%-25%
20-39:	21% - 33%
40-59:	23% - 35%
60 and over:	24% - 36%

How to use BMR calculator?

Step 1: Select the method in which you want to know your BMR.
For example, we select Mifflin-St Jeor. Because this method is more accurate than the others.

Step 2: Now select your gender in the Gender: section.
For example, we select male.

Step 3: Now select your exercise level in the I exercise: section.
For example, we select no exercise. This is required to calculate TDEE.

Step 4: Enter your height; you can choose the unit in which you want to enter.
For example, we take 177 in cm.

Step 5: Enter your weight; you can choose the unit in which you want to enter.
For example, we take 75 in kg.

Step 6: Enter your age. And click on Calculate.
For example, we take 20.

Now you can see results.

How to use Body fat percentage calculator

Step 1: Now select your gender in the Gender: section.
For example, we select female.

Step 2: Enter your age in the Age: section
For example, we take 20.

Step 3: Enter your height; you can choose the unit in which you want to enter.
For example, we take 165 in cm.

Step 4: Enter your Neck Circumference; you can choose the unit in which you want to enter.
For example, we take 35 in cm.

Step 5: Enter your Waist Circumference; you can choose the unit in which you want to enter.
For example, we take 70 in cm.

Step 6: Enter your Hip Circumference; you can choose the unit in which you want to enter (This option is only for Females as Males doest required this to calculate). And then click on Calculate.
For example, we take 100 in cm.

Now you can see results.

How to Calculate BMR?

Different formula used to calculate BMR

Formula 1: Mifflin-St Jeor Equation (1990)

Developed in 1990, this formula consider as more accurate than others. Our calculator uses the Mifflin-St. Jeor equations to estimate your BMR as default method, but can also change it if you want.

Formulas:

• 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

Formula 2: Harris-Benedict Equation (Revised)

This formula is revised from Harris-Benedict Equation by Roza and Shizgal in 1984 for better reflect modern body.

Formulas:

• For Men:

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)

• For Women:

BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

Formula 3: Katch-McArdle Formula

This formula is unique in that it takes into account lean body mass, making it particulary useful for atheletes or individuals with higher muscle mass.

Formulas:

• For both Men and women:

BMR = 370 + (21.6 × lean body mass in kg)

Formula 4: Schofield Equation

This formula was developed by W.N. Schofield and mostly used in clinical settings and by the World Health Organization (WHO).

Formulas:

• For Men:

BMR = ( weight × Schofield constant for age and sex) + adjustment constant

• For Women:

BMR = (weight × Schofield constant for age and sex) + adjustment constant

How BMR get effected?

BMR represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating even cell reproduction. It can be effected by anythings some of likes are:

Age:

• Effect: Older ones requries less BMR as they have less muscles.
• Why: Because as we grow our muscles reduce and less muscles required less Metabolic.

Gender:

• Effect: Males requries more metabolic that females.
• Why: Because males have more muscles and less body fat than females.

Weight and Height:

• Effect: One with more height and weight have more BMR.
• Why: Because larger body requires more energy to maintain their physical functioning.

Harmonal factor:

• Effect: Hormones like thyroid hormones can significantly affect BMR.
• Why: For example, hyperthyroidism increases BMR, while hypothyroidism decreases it.

Diet and Nutritions:

• Effect: More you intake calorie more youy have BMR.
• Why: The body adapts to a lower calorie intake by slowing down metabolism to conserve energy.

Stress:

• Effect: Stress can increase or decrease the BMR, that depend how people handle it.
• Why: Chronic stress may lead to the release of cortisol, which can effect metabolism.

What is RMR?

RMR (Resting Metabolic Rate) is the amount of energy your body needs to maintain physiological functions while at rest. This function includes breathing, blood circulation, cell reproduction, etc. RMR represents the number of calories burned when you are not even engaged in any physical activity and completely at rest.

Difference between RMR and BMR.

	RMR (Resting Metabolic Rate)	BMR (Basal Metabolic Rate)
Strictness of Measurement:	1. After a period of resting but necessarily after fasting. 2. Can inclued smal process like digestion or sitting quietly.	1. After 8 hours sleep. 2. After 12 hours of fasting so, that process like digestion does not effect. 3. Individual lying but not sleeping.
Usage:	RMR is more used as practical settings like as for fitness and nutrition planning.	BMR is used as baseline for calculating total energy expenditure and more commanly used in clinical settings and research.

BMI vs BMR

	BMI	BMR (Basal Metabolic Rate)
Calculation:	BMI is calculated by dividing your weight in kilograms by your height in meters squared (kg/m²).	BMR is calculated by considering you age, weight, height, and gender by using Mifflin-St Jeor equation or any other formula.
Focus:	BMI is about body weight relation with height.	BMR is about how may many calories you burn at rest.
Consider factor:	Height and weight	Age, gender, height, and weight
Usage:	BMI is used in public health setting, screening weight related problem and guide general health recommendations	BMR helps to understand the baseline of calories need for body, which is essential for weight management goals. Commanly used in clinical settings and research.

What happens if you eat below BMR?

Eating below Basal Metabolic Rate (BMR) can have several effects on body and overall health, in both short-term as well as long-terms.

Inital Weight Loss: Since you start eating less than BMR, it creates a caloric deficit, which leads to weight loss.

Loss of Muscle Mass: Since you start eating less than your BMR, your body start breaking down muscle tissue for energy. This loss of muscle mass can reduce your metabolic rate, as muscle tissue burns more calories at rest than fat tissue.

Nutrient Deficiencies: Consuming fewer calories means you are not getting enough nutrients (vitamins, minerals, proteins, etc.). This can lead to deficiencies that can affect your immune system, bone health, and overall well-being.

Mood Swings: Nutrient deficiencies and low energy levels may cause mood swings, irritability, and depression.

Long-term Health Risk: It will lead to organ damage as your body starts breaking down your own tissue for energy. Also decrease bone density, lack of calcium and other essential nutrients may lead to decreased bone density and increase the risk of fracture.

Should I eat less than my BMR to lose weight?

No, it is generally not recommended to eat less than your Basal Metabolic Rate (BMR) to lose weight because it may cause you initial weight loss, loss of muscle mass, nutrient deficiencies, mood swings, long-term health risk, etc., as mentioned above.

If my BMR is 1600 how many calories should I eat?

If your BMR is 1,600 numbers of calories, you should eat depends upon your TDEE and your overall goals.

Eat approximately 2,480 calories per day to maintain your weight. To lose weight, aim for 1,730-1,980 calories, and to gain weight, aim for 2,730-2,980 calories per day.

• These are general guidlines; these values may vary based on individual muscle mass, metabolism, and other factors.

If my BMR is 1800 how many calories to lose weight?

If your BMR is 1,800, the number of calories you should intake to lose weight is around 2,040-2,290 calories per day. Moderate weight loss: 2,290 calories per day, and fast weight loss: 2,040 calories per day.

• These are general guidlines; these values may vary based on individual muscle mass, metabolism, and other factors.

Summary:

The BMR (Basal Metabolic Rate) calculator is a tool that help you to know about your body calories needs just to keep functioning at rest. By using your age, gender, weight, and height, it gives you a personalized estimate of your BMR.

To really manage your weight, it's important to understand your Total Daily Energy Expenditure (TDEE), which includes the calories you burn through daily activities and exercise, in addition to your BMR. The calculator makes it easy to see the difference between BMR and TDEE, showing that while BMR is your basic calorie requirement, TDEE gives a fuller picture of your daily energy needs.

It uses different BMR formulas, like the Mifflin-St Jeor and Harris-Benedict equations, to ensure accurate results.

Additionally, explores how factors like age, muscle mass, and diet can impact your BMR. It also explains the Resting Metabolic Rate (RMR), which is similar to BMR but measured under more relaxed conditions. This all-inclusive approach equips you with the knowledge to better manage your health and fitness.

Use calculator to understand BMR and Body fat percentage and personallize you health and fitness.

FAQs: BMR Calculator

Q. How accurate is the BMR calculator?

BMR calculators provide estimates based on formulas, but individual factors like muscle mass, body composition, and genetics can affect accuracy.

Q. Why is Basal Metabolic Rate (BMR) important?

BMR represents the minimum number of calories that your body needs to maintain vital functions at rest, making it easy to understand your energy needs and manage weight.

Q. What is Basal Metabolic Rate (BMR) unit?

BMR is measured in calories per day (kcal/day).

Q. What Basal Metabolic Rate (BMR) indicate?

It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Q. Which Basal Metabolic Rate (BMR) formula is more accurate?

The Mifflin-St Jeor equation is more accurate than others and is generally used everywhere.

Q. When should Basal Metabolic Rate (BMR) be measured?

BMR should be measured:
1. After 8 hours of sleep.
2. After 12 hours of fasting, that process like digestion does not effect.
3. Individual lying but not sleeping.

Q. Why is my Basal Metabolic Rate (BMR) going down?

Your BMR is decreasing, maybe because of ageing, muscle loss, and hormonal changes. Hormonal changes also play an important role in affecting metabolic rate.

Q. Does exercise increase Basal Metabolic Rate (BMR)?

Yes, regular exercise, especially strength training, can increase BMR by building muscle mass.

Q. Is Basal Metabolic Rate (BMR) the same as maintenance caloreis?

No, BMR is different from maintenance caloreis, as maintenance caloreis refer to TDEE (Total Daily Energy Expenditure).