Understanding Basal Metabolic Rate (BMR)

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest. These functions include breathing, blood circulation, cell production, nutrient processing, and protein synthesis. Your BMR represents the minimum amount of energy required to keep your body functioning.

BMR Calculation Methods

This calculator offers two widely accepted formulas for calculating BMR:

1. Mifflin-St Jeor Equation (Recommended)

This is considered the most accurate formula for the general population:

• 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

2. Harris-Benedict Equation (Revised)

This is an older formula that has been revised:

• For men: BMR = (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years) + 88.362
• For women: BMR = (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years) + 447.593

Daily Calorie Needs

To estimate your total daily calorie needs, your BMR is multiplied by an activity factor:

Activity Level	Description	Factor
Sedentary	Little or no exercise	BMR × 1.2
Lightly active	Light exercise 1-3 days/week	BMR × 1.375
Moderately active	Moderate exercise 3-5 days/week	BMR × 1.55
Very active	Hard exercise 6-7 days/week	BMR × 1.725
Extra active	Very hard exercise & physical job	BMR × 1.9

How To Use Your BMR Results

Understanding your BMR and daily calorie needs can help you:

• Weight management: To maintain weight, consume calories equal to your total daily calorie needs.
• Weight loss: Create a moderate calorie deficit (usually 500-1000 calories below maintenance).
• Weight gain: Consume more calories than your maintenance level (typically 300-500 extra calories).

Important Note: BMR calculations are estimates and individual metabolism can vary based on factors like genetics, body composition, hormones, and health conditions. This calculator should be used as a starting point. For personalized advice, consult with healthcare professionals like registered dietitians or physicians.