BMR Calculator
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What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic physiological functions such as breathing, circulation, cell production, and brain function. It represents the minimum amount of energy needed to keep your body functioning while at complete rest.
BMR accounts for approximately 60-70% of your total daily calorie expenditure. Understanding your BMR is essential for creating effective weight management plans, whether you want to lose, maintain, or gain weight.
Advantages of Using Our BMR Calculator
- ✓Accurate Formula: Uses the Mifflin-St Jeor equation, considered the most accurate BMR calculation method
- ✓Dual Unit Support: Works with both metric (kg, cm) and imperial (lbs, inches) units
- ✓Instant Results: Get your BMR calculated instantly with just a few inputs
- ✓Free & Private: No registration required, all calculations are done locally
- ✓Mobile Friendly: Works perfectly on all devices - desktop, tablet, and mobile
How to Use the BMR Calculator
- 1Select Your Unit SystemChoose between Metric (kilograms and centimeters) or Imperial (pounds and inches) based on your preference.
- 2Enter Your AgeInput your current age in years. BMR decreases with age as muscle mass typically decreases.
- 3Select Your GenderChoose your biological gender as BMR differs between males and females due to body composition differences.
- 4Enter Your Weight and HeightInput your current weight and height. Make sure to use accurate measurements for best results.
- 5View Your ResultsYour BMR will be calculated automatically and displayed in calories per day.
Understanding BMR
BMR is influenced by several factors:
- Age: BMR decreases with age (about 2% per decade after age 20)
- Gender: Men typically have higher BMR than women due to higher muscle mass
- Weight: Heavier individuals have higher BMR
- Height: Taller people have higher BMR
- Body Composition: Muscle burns more calories than fat at rest
Your BMR is the foundation for calculating your Total Daily Energy Expenditure (TDEE), which includes calories burned through physical activity. TDEE = BMR × Activity Level Multiplier.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is the calories you burn at complete rest, while TDEE (Total Daily Energy Expenditure) includes all calories burned throughout the day, including physical activity. TDEE = BMR × Activity Level.
How accurate is the BMR calculation?
The Mifflin-St Jeor equation used in this calculator is considered the most accurate formula for estimating BMR. However, individual results may vary based on factors like muscle mass, genetics, and medical conditions. Use it as a starting point and adjust based on your results.
Can I use BMR to lose weight?
BMR alone isn't enough for weight loss planning. You need to know your TDEE (which includes activity). To lose weight, consume fewer calories than your TDEE. A safe deficit is 500 calories per day for 1 pound of weight loss per week.
How can I increase my BMR?
You can increase your BMR by building muscle through strength training, staying active, getting adequate sleep, and eating enough protein. However, BMR is largely determined by factors you can't control (age, gender, genetics).
Should I eat below my BMR?
Generally, no. Eating below your BMR can slow your metabolism and lead to muscle loss. Instead, eat at or slightly above your BMR but below your TDEE for weight loss. Consult a healthcare provider before making significant dietary changes.
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