BMR (Basal Metabolic Rate) is the minimum amount of energy your body burns at rest to maintain vital functions such as breathing, blood circulation, and the functioning of the nervous system. This figure serves as the foundation for calculating your Total Daily Energy Expenditure (TDEE).
How is BMR Calculated?
Our calculator uses the Mifflin-St Jeor formula – the most accurate and widely accepted formula for calculating BMR:
- For men:
BMR=(10×weight (kg))+(6.25×height (cm))−(5×age (years))+5BMR = (10 \times \text{weight (kg)}) + (6.25 \times \text{height (cm)}) - (5 \times \text{age (years)}) + 5
- For women:
BMR=(10×weight (kg))+(6.25×height (cm))−(5×age (years))−161BMR = (10 \times \text{weight (kg)}) + (6.25 \times \text{height (cm)}) - (5 \times \text{age (years)}) - 161
How Does the Calculator Work?
- Enter your details: gender, age, height, and weight.
- Select your activity level: minimal, light, moderate, high, or very high.
- Choose your goal: maintain weight, lose weight, or gain mass.
- Get results:
- Your BMR – basal metabolic rate.
- Daily calorie needs (TDEE) based on your activity level.
- Optimal macronutrient distribution to reach your goals.
Activity Levels
| Activity Level | Multiplier |
|---|---|
| Minimal activity | 1.2 |
| Light activity (1-3 workouts/week) | 1.375 |
| Moderate activity (3-5 workouts/week) | 1.55 |
| High activity (6-7 workouts/week) | 1.725 |
| Very high activity (intense training, physical labor) | 1.9 |
Macronutrient Distribution
Based on your goal, the ratio of proteins, fats, and carbohydrates will be as follows:
For Weight Loss:
- Proteins: 25-30%
- Fats: 20-25%
- Carbohydrates: 45-50%
For Weight Maintenance:
- Proteins: 20-25%
- Fats: 25-30%
- Carbohydrates: 45-55%
For Muscle Gain:
- Proteins: 20-25%
- Fats: 20-30%
- Carbohydrates: 50-60%
Example of Use
Example:
A man, 30 years old, weighing 80 kg, 175 cm tall, with moderate activity:
- BMR: 1760 calories.
- Daily calorie needs (TDEE): 2728 calories.
- For weight loss: 2228 calories distributed as:
- Proteins: 557 calories (~139 g)
- Fats: 557 calories (~62 g)
- Carbohydrates: 1114 calories (~278 g).
Benefits of Our Calculator
- Accuracy: Uses the scientifically validated Mifflin-St Jeor formula.
- Flexibility: Accounts for your activity level and goals.
- Practicality: Automatically calculates macronutrient distribution for easy meal planning.
Start Now!
Calculate your BMR, determine your daily calorie needs, and get personalized macronutrient recommendations. Improve your health and reach your goals efficiently!
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