A BMR (Basal Metabolic Rate) Calculator is a tool that estimates how many calories a person’s body requires to function while at rest. It computes the bare minimum of calories required to maintain vital functions. Age, gender, height, weight, and body composition all have an effect on BMR.
Knowing your BMR allows you to estimate how many calories you need to consume to maintain weight. The BMR calculator can aid in planning a healthy and balanced diet by displaying the calories required to maintain vital body functions.
The BMR calculator can also calculate the number of calories burned during exercise. The BMR calculator can also assist you in keeping track of your overall health.
The most commonly used formula to calculate BMR is the Harris-Benedict equation. There are separate equations for men and women. The formulas are as follows:
BMR For Men = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
BMR For Women = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
In these formulas, weight is in kilograms, height is in centimetres, and age is in years. The resulting number represents the calories a person would burn daily if they were completely at rest.
It should be noted that BMR is only an estimate. Other factors impacting calorie needs, such as physical activity level, medical conditions, and heredity, are not considered.
It should be noted that these calculations are estimations and should only be used as a guideline. A healthcare expert or a licensed dietitian can help you determine your unique calorie needs and establish a healthy and balanced meal plan.
The activity factors for various degrees of physical exercise are as follows:
1. Sedentary: desk job, little to no activity should be 1.2
2. Lightly Active: Little physical activity or sports 1.375 days per week, should be 1-3
3. Actively Moderate: Light exercise or sports 3–5 times per week: should be 1.55
4. Extremely Active: Intense sports or exercise 6-7 times per week: should be 1.725
5. Very Active: Hard physical work, sports, or training twice daily: should be 1.9
What Next? After Knowing Your BMR
Knowing your BMR allows you to calculate your daily calorie needs based on your activity level. The following formula can be used:
Total Daily Energy Expenditure (TDEE) = BMR x Activity Factor
The activity factor takes into account your daily level of physical activity. There are various levels of activity, ranging from sedentary to highly active.