BMR Calculator

Before you begin, you’ll need a few pieces of essential information.

Age
This helps calculate your BMR as metabolic rates can change with age.

Gender
Men and women often have different BMRs due to varations in muscle mass and body composition.

Weight
Your weight in kilograms (or pounds) is a crucial factor in BMR calculations.

Height
Height, usually in centimetres (or inches), is anothr vital input.

Activity Level
Have an idea of our daily activity level. Common categories include sedentary, lightly active, moderately active, and very active.

Perform the calculations by inputing your information in the BMR Calculator. This will give you your Basal Metabolic Rate, which represents the number of calories your body needs at rest.

BMR Calculator is based on the Mifflin - St. Jeor equations. Please remember that even the best BMR calculators provide only a best estimate and should be used as a guide only.

The Mifflin-St Jeor equation, created in the 1990s, provided an alternative and more valid estimate of BMR.

The equations for males and females are:

➔ Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

➔ Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Your TDEE is the next crucial step. It takes into account your BMR and your daily activity level to estimate the total number of calories you need each day. To calculate TDEE, the calculator will multiply your BMR by the appropriate activity factor:

➔ Sedentary (little or no exercise): BMR x 1.2
➔ Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
➔ Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
➔ Very active (hard exercise or sports 6-7 days a week): BMR x 1.725

Now that you know your TDEE, you can customize your calorie intake based on your fitness goals:

If you want to lose fat, you need to create a calorie deficit i.e., eat fewer calories than your TDEE. Doing so forces your body to draw energy from its fat stores to compensate for the calories you’re not consuming each day. Do this long enough and you will lose weight and body fat.
(Subtract 10-20% from your TDEE.)

If you want to gain weight or build muscle, you need to eat more calories than your TDEE.To gain weight, you must be in a caloric surplus. Coupled with a rigorous training program following the principles of progressive overload, those extra calories will be put to building new muscle tissue.
(Add 10-20% to your TDEE.)

Regularly monitor your progress and make adjustments as needed.

The BMR calculator provides a foundation, but everyone's body is unique, so it may take some trial and error to find the perfect calorie balance for your goals.