BMR & Calorie Calculator

BMR & Calorie Calculator

How to Use the BMR Calculator

  1. Select Your Language
    • Choose your preferred language from the dropdown menu (English, Spanish, Hindi, Urdu, etc.).
  2. Enter Your Details
    • Age: Enter your age (15-80 years).
    • Gender: Select “Male” or “Female.”
    • Height: Enter your height in cm (or inches if using US units).
    • Weight: Enter your weight in kg (or lbs if using US units).
  3. Choose Units (Optional)
    • Metric Units (cm/kg) – Default
    • US Units (in/lbs) – For height in inches and weight in pounds
    • Other Units (m/kg) – For height in meters
  4. Advanced Settings (Optional)
    • Click “+ Settings” to change the BMR formula (default is Mifflin-St Jeor).
    • If using Katch-McArdle Formula, enter your body fat percentage.
  5. Click “Calculate”
    • Your BMR (Basal Metabolic Rate) will appear.
    • You’ll also see daily calorie needs based on activity level.
  6. Check Health Advice
    • Personalized weight management, nutrition, and exercise tips will appear below.

What is BMR?

BMR is the number of calories your body burns at rest to maintain basic functions (breathing, digestion, etc.).

Activity Levels Explained

Activity LevelDescription
SedentaryLittle or no exercise
Light (1-3x/week)Light exercise
Moderate (4-5x/week)Regular workouts
Active (Daily/Intense)Daily exercise or hard training
Very ActivePhysical job or intense daily workouts

Tips for Best Results

✔ Use accurate height and weight measurements.
✔ For weight loss, eat 300-500 calories less than your maintenance level.
✔ For muscle gain, eat 300-500 calories more than maintenance.
✔ Always consult a doctor before making major diet changes.

Frequently Asked Questions About BMR

1. What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing, digestion, and circulation.

2. How is BMR different from TDEE?

  • BMR = Calories burned at rest (basic survival).
  • TDEE (Total Daily Energy Expenditure) = BMR + calories burned through activity (walking, exercise, etc.).

3. Which BMR formula is most accurate?

  • Mifflin-St Jeor (Default) – Most accurate for most people.
  • Harris-Benedict – Older but still reliable.
  • Katch-McArdle – Best if you know your body fat %.

4. Why does gender affect BMR?

Men generally have more muscle mass, which burns more calories at rest than fat.

5. How often should I recalculate my BMR?

  • Every 3-6 months if your weight changes significantly.
  • If you gain/lose muscle or fat.

6. Can I use this for weight loss?

Yes! To lose weight:

  • Eat 300–500 calories less than your maintenance level.
  • Combine with exercise for better results.

7. Why does age matter in BMR?

Metabolism slows with age due to muscle loss and hormonal changes.

8. What if my BMR seems too high/low?

  • Check your inputs (height, weight, age).
  • Muscle mass, genetics, and health conditions can affect BMR.

9. Does pregnancy affect BMR?

Yes! BMR increases during pregnancy to support the baby’s growth.

10. Can I trust the calorie recommendations?

They’re estimates. For precise needs, consult a dietitian or doctor.

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