BMR Calculator

Gender: Male Female Age (years): Weight (kg): Height (cm): Calculate BMR

Daily calorie needs based on activity level

Activity Level	Calorie
Sedentary: little or no exercise	1,926
Exercise 1-3 times/week	2,207
Exercise 4-5 times/week	2,351
Daily exercise or intense exercise 3-4 times/week	2,488
Intense exercise 6-7 times/week	2,769
Very intense exercise daily, or physical job	3,050

Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

Introduction:

Basal Metabolic Rate (BMR) is a crucial factor in understanding the amount of energy our body needs at rest. It represents the number of calories our body requires to maintain basic physiological functions such as breathing, circulation, and cell production. Knowing your BMR can be instrumental in creating a personalized and effective nutrition and fitness plan.

What is BMR?

BMR is the number of calories your body needs to perform basic functions while at rest. It accounts for the energy required for essential bodily functions, excluding any additional physical activity. Several factors influence BMR, including age, gender, weight, and height.

How to Calculate BMR:

BMR can be calculated using different formulas, with one of the commonly used ones being the Harris-Benedict equation. Here’s a simple way to calculate BMR:

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

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

Mifflin-St Jeor Equation:

For men:

BMR = 10W + 6.25H – 5A + 5

For women:

BMR = 10W + 6.25H – 5A – 161

Revised Harris-Benedict Equation:

For men:

BMR = 13.397W + 4.799H – 5.677A + 88.362

For women:

BMR = 9.247W + 3.098H – 4.330A + 447.593

Katch-McArdle Formula:

BMR = 370 + 21.6(1 – F)W

where:

W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage

Using the BMR Calculator:

1. Select your gender.
2. Enter your age in years.
3. Input your weight in kilograms.
4. Specify your height in centimeters.
5. Click the “Calculate BMR” button.

The calculated BMR will be displayed on the page, giving you an estimate of the calories your body needs at rest.

Conclusion:

Understanding your Basal Metabolic Rate is a valuable step toward achieving and maintaining a healthy lifestyle. By knowing your BMR, you can better tailor your diet and exercise routine to meet your specific needs. Keep in mind that BMR is just one aspect of a comprehensive approach to health and wellness, but it serves as a solid foundation for creating a sustainable and effective fitness plan.