How to Use the BMR Calculator

What Is a BMR Calculator?

A BMR (Basal Metabolic Rate) Calculator estimates the number of calories your body needs to maintain basic bodily functions (like breathing, circulation, and digestion) while at rest. This value is crucial for setting up personalized nutrition and fitness plans.

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🔧 How to Use the BMR Calculator

Follow these simple steps to calculate your BMR:

✅ Step 1: Choose Your Gender

• Select either Male or Female from the dropdown menu.
• This affects the formula used to calculate your BMR.

Step 2: Enter Your Age

• Input your age in years.
• Age influences your metabolic rate, with younger individuals typically having higher BMRs.

Step 3: Enter Your Weight

• Enter your current weight in kilograms (kg).
• This directly factors into the BMR equation.

Step 4: Enter Your Height

• Input your height in centimeters (cm).
• Taller individuals generally have higher BMRs due to more body surface area.

Step 5: Click "Calculate BMR."

• Press the blue button.
• The calculator will display your daily calorie requirement at rest.

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📈 Example Calculation

• Gender: Female
• Age: 30
• Weight: 70 kg
• Height: 170 cm

Using the Mifflin-St. Jeor equation:

iniCopiarEditarBMR = 10 × 70 + 6.25 × 170 − 5 × 30 − 161 = 1451.5 kcal/day

So, this person would need approximately 1451.5 calories/day to maintain basic functions.

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🙋‍♀️ FAQ – BMR Calculator

Q1: What does BMR tell me?
A: Your BMR tells you how many calories your body burns just to stay alive, without any physical activity.

Q2: Is this different from TDEE?
A: Yes. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned from activity. BMR is the starting point.

Q3: Is BMR accurate?
A: The calculator provides an estimate. For best results, combine it with TDEE and real-world tracking.

Q4: What’s the formula used?
A: This calculator uses the Mifflin-St. Jeor Equation, widely considered the most reliable formula:

• Men: 10×weight + 6.25×height − 5×age + 5
• Women: 10×weight + 6.25×height − 5×age − 161

Q5: What units should I use?
A: Weight is in kilograms (kg) and height in centimeters (cm).