BMR Calculator
Calculate your Basal Metabolic Rate (BMR) and total daily energy expenditure. Plan your nutrition based on your caloric needs and fitness goals.
Understanding BMR & TDEE
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions like breathing, cell production, and circulation while at complete rest. It represents the minimum amount of energy needed to keep your body functioning.
Total Daily Energy Expenditure (TDEE) includes your BMR plus additional calories burned through daily activities and exercise. Your TDEE represents your actual daily caloric needs based on how active you are.
This calculator offers two different formulas to estimate your BMR:
- Mifflin-St Jeor: Considered the most accurate equation for estimating BMR in most individuals.
- Harris-Benedict: One of the earliest and most widely used equations for calculating BMR.
Your BMR and TDEE are affected by several factors including age, gender, weight, height, body composition, genetics, hormone function, and health status.
How to Use These Results
For Weight Loss:
- Create a moderate calorie deficit by consuming 15-20% fewer calories than your TDEE.
- Focus on nutrient-dense foods to stay satisfied while in a caloric deficit.
- Include adequate protein to help preserve muscle mass during weight loss.
- Aim for a safe and sustainable weight loss of 0.5-1 kg (1-2 lbs) per week.
For Weight Maintenance:
- Consume calories approximately equal to your TDEE.
- Monitor your weight regularly and adjust your intake if needed.
- Balance macronutrients (protein, carbs, and fats) according to your preferences and health needs.
- Remember that TDEE can change with activity levels, so adjust your intake as needed.
For Weight Gain:
- Create a calorie surplus by consuming 15-20% more calories than your TDEE.
- Emphasis on quality protein to support muscle growth, especially if combined with strength training.
- Increase calories primarily from nutritious whole foods.
- Aim for a gradual weight gain of 0.25-0.5 kg (0.5-1 lb) per week for optimal muscle building with minimal fat gain.
Important Considerations:
- These calculations provide estimates. Your actual needs may vary.
- Individual factors like genetics, metabolism, and specific health conditions can affect your calorie requirements.
- Consider consulting with a healthcare provider or registered dietitian for personalized advice.
- Regularly reassess your calorie needs as your weight, body composition, and activity levels change.
Frequently Asked Questions
Why are my BMR and TDEE important?
Understanding your BMR and TDEE helps you establish realistic calorie goals for weight management. These metrics provide a scientific starting point for nutrition planning, rather than following generic recommendations.
Which formula is more accurate?
The Mifflin-St Jeor equation is generally considered the most accurate for most individuals. However, the Harris-Benedict equation can also provide reliable estimates. The differences are usually small for most people.
Why do men and women have different BMR calculations?
Men typically have higher BMRs than women of the same age, height, and weight because they generally have more muscle mass and less body fat. Muscle tissue requires more energy to maintain than fat tissue.
How often should I recalculate my BMR and TDEE?
It's recommended to recalculate whenever you experience significant changes in weight (about 10 pounds or 4.5 kg), activity level, or every 3-6 months during active weight loss or muscle-building phases.
Are these calculations 100% accurate?
No, these calculations provide estimates based on population averages. Individual factors like genetics, metabolism, body composition, and medical conditions can affect your actual calorie needs. Use these numbers as a starting point and adjust based on your results over time.