How To Calculate My BMR

BMR Equation:

\[ BMR = 10 \times weight + 6.25 \times height - 5 \times age + gender\_factor \]

Weight:

Height:

Age:

years

Gender:

Basal Metabolic Rate (BMR):

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1. What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest. It represents the minimum energy required to keep your body functioning, including breathing, circulation, and cell production.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

\[ BMR = 10 \times weight + 6.25 \times height - 5 \times age + gender\_factor \]

Where:

\( weight \) — Body weight in kilograms (kg)
\( height \) — Height in centimeters (cm)
\( age \) — Age in years
\( gender\_factor \) — +5 for men, -161 for women

Explanation: This equation accounts for the fact that men typically have more muscle mass than women, which affects their basal metabolic rate.

3. Importance of BMR Calculation

Details: Knowing your BMR helps in weight management, as it forms the basis for calculating your total daily energy expenditure (TDEE). It's essential for creating personalized diet plans for weight loss, maintenance, or gain.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your gender. For accurate results, measure your weight and height without clothes and shoes first thing in the morning.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this BMR calculation?
A: The Mifflin-St Jeor equation is considered about 70% accurate for most people. For greater accuracy, indirect calorimetry can measure actual oxygen consumption.

Q2: Why is BMR different for men and women?
A: Men generally have more muscle mass and less body fat than women of the same weight, resulting in higher BMR.

Q3: How does age affect BMR?
A: BMR typically decreases about 1-2% per decade after age 20 due to loss of muscle mass and changes in hormonal and neurological processes.

Q4: Can I increase my BMR?
A: Yes, through regular exercise (especially strength training), adequate protein intake, and maintaining lean muscle mass.

Q5: What's the difference between BMR and TDEE?
A: BMR is calories burned at complete rest, while TDEE (Total Daily Energy Expenditure) includes all daily activities and exercise.