The Basal Metabolic Rate (BMR) calculator is a user-friendly tool designed to offer an estimate of the number of calories your body requires to carry out essential bodily functions while at rest, like maintaining body temperature and breathing. This essential information helps you understand the baseline calories your body needs to support fundamental life processes.
This calculator employs the Harris-Benedict Equation, which varies based on gender, as indicated below:
| Gender | Formula |
|---|---|
| Men | 66 + (13.7 * weight in kg) + (5 * height in cm) - (6.8 * age in years) |
| Women | 655 + (9.6 * weight in kg) + (1.8 * height in cm) - (4.7 * age in years) |
The BMR calculator further extends its functionality by also estimating your Total Daily Energy Expenditure (TDEE). The TDEE is calculated by multiplying your BMR with an activity factor that corresponds to your level of physical activity, as listed below:
| Activity Level | Activity Factor |
|---|---|
| Sedentary (little or no exercise) | 1.2 |
| Lightly active (light exercise/sports 1-3 days/week) | 1.375 |
| Moderately active (moderate exercise/sports 3-5 days/week) | 1.55 |
| Very active (hard exercise/sports 6-7 days a week) | 1.725 |
| Extra active (very hard exercise/physical job & exercise 2x/day) | 1.9 |
Understanding your BMR and TDEE can give you a deeper insight into your body's energy requirements, helping you to plan your diet and exercise routines more accurately. The BMR calculator allows you to estimate both your BMR and TDEE based on your age, gender, weight, height, and activity level. However, remember that these calculations provide estimates and can vary due to factors like muscle mass and metabolic rate. Use this tool as a guide and always consult a healthcare professional or dietitian for personalized advice.