BMR Calculator
Knowing your BMR is crucial for creating a personalized diet plan that suits
your lifestyle and goals.
Our easy-to-use BMR calculator will help you understand how many calories you need each day to achieve your health targets.
Once you have calculated your BMR, you can tailor your diet plan accordingly to reach optimal health and wellness.
The Basal Metabolic Rate (BMR) represents the amount of energy required during a state of rest in a temperate environment when the digestive system is inactive.
Analogous to determining the fuel consumption of an idle car, this measure accounts solely for the energy needed to sustain vital organs such as the heart, brain, kidneys, nervous system, intestines, liver, lungs, sex organs, muscles, and skin, constituting approximately 70% of total daily energy expenditure.
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BMR is ascertained under stringent conditions during wakefulness, demanding the inactivity of the sympathetic nervous system, requiring complete rest. It typically constitutes the largest portion of an individual's total caloric needs. Daily caloric needs are derived by multiplying the BMR value by a factor ranging from 1.2 to 1.9, contingent on the level of physical activity.
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Equations, derived from statistical data, are commonly employed to estimate BMR. The Mifflin-St Jeor Equation, introduced in 1990, is recognized as more accurate than its predecessor, the revised Harris-Benedict Equation.
Additionally, the Katch-McArdle Formula factors in lean body mass, enhancing accuracy for leaner individuals aware of their body fat percentage.
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The three calculator equations are as follows:
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Mifflin-St Jeor Equation:
For men: BMR = 10W + 6.25H - 5A + 5
For women: BMR = 10W + 6.25H - 5A - 161
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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
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Katch-McArdle Formula: BMR = 370 + 21.6(1 - F)W
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Variables influencing BMR include muscle mass, age, genetics, weather, diet, pregnancy, and supplements. Notably, aerobic exercises like running have no direct impact on BMR, while anaerobic exercises, such as weight-lifting, indirectly elevate BMR by increasing muscle mass.
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It is crucial to recognize that BMR estimates, even with precise methods, have inherent limitations due to the complexity of individual metabolic variations.
While BMR is foundational for health and fitness goals, maintaining a journal of daily activities aids in tracking progress and making informed adjustments over time. This approach proves invaluable in understanding individual responses and refining strategies towards achieving personal goals.