Many people, specifically women, consult BMR Calculators in order to determine how many calories they should shred or reduce each day. Your BMR is the amount of energy that your body uses without any physical activity. Using the calculator below you can see how much exercise you get each day in relation to your lifestyle and weight loss program. This is why we refer to it as Basal Metabolic Rate Weight Loss Calculator.
It is difficult to determine your BMR based on your day-to-day physical activity. You may be a busy person or always doing some physical work.
Since the level of daily activity varies from person to person, our BMR calculator allows you to select your current activity level. Based on your activity level, you will know how many calories you need each day. This will simplify the process of planning your daily weight loss program.
Table of Contents
What is Basal Metabolic Rate (BMR)?
The BMR is the number of calories that your body burns in a day. It is calculated under the assumption that you stay in bed all day without any physical activity.
Essentially, it is the minimum amount of calories required for your body to function throughout the day. Your body burns calories for breathing, blood circulation, digesting, nutrient processing, and cell production only.
You know, it’s impossible to stay inactive or in bed all day. With our Basal Metabolic Rate Weight Loss Calculator, we have taken care of your lifestyle with different levels of activity. You can use our BMR calculator to find out both your basic calorie requirement (BMR) and the caloric requirement based on your lifestyle. When you are following a weight loss program, knowing your daily calorie requirement is extremely helpful.
Obesity and BMR
Obesity arises from an imbalance between energy intake and energy expenditure. The Basal Metabolic Rate determines how much energy your body needs to perform its essential functions during rest. This is the largest contributor to calorie burning in the body. Therefore, BMR estimation is used in weight loss programs to determine the target calorie intake.
A High Basal Metabolic Rate Is a Risk Factor for Mortality
A study by the US National Library of Medicine reveals that high BMR readings are closely linked to a high mortality rate. They can also signal poor health conditions with age decline.
BMR Weight Loss Calculator Formulas
The BMR calculator below is based on the original Harris-Benedict Formula. This formula uses your gender, age, height, and weight to calculate your BMR. To calculate your BMR, you must enter these details into the calculator. For transparency, we have provided the calculation formula right below.
With this equation or formula, you can get a fairly accurate estimate of your daily caloric expenditure. However, it is important to note that this equation does not take into account lean body mass. As a result, a very masculine or very overweight person tends to have an underestimated or overestimated BMR number respectively.
How to increase your calorie intake?
Look for high-calorie healthy foods. The foods that are high in nutrients and fiber content foods. Select foods according to your needs. For example: –
- Fruits and Vegetables
- Protein sources foods
- Whole grains
- Refined grains
- Dairy products
- Unsaturated and polyunsaturated foods
Avoid food such as chips, cookies, sugar-rich drinks, and especially junk food.
Metric BMR Formula for Men and Women
- For Men: BMR = 66.47 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.755 × age in years)
- For Women: BMR = 655.1 + 9.563 × weight in kg) + (1.85 × height in cm) − (4.676 × age in years)
Imperial BMR Formula for Men and Women
- For Men: BMR = 66.47 + (6.24 × weight in pounds) + (12.7 × height in inches) − (6.755 × age in years)
- For Women: BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)
Your daily calorie requirement calculation by activity levels
|Level||Description||Daily Calorie Requirement|
(Little or no exercise)
|BMR x 1.2|
(Light exercise or 1 to 3 days/week of sports)
|BMR x 1.375|
|3||Moderately Active |
(Moderate exercises or 3 to 5 days/week of sports)
|BMR x 1.55|
(Hard exercises or 6 to 7 days/week of sports or physical
|BMR x 1.725|
(Very hard exercise or sport and physical job every day)
|BMR x 1.9|
Your BMR Calculator
Feed your age, height, weight, gender, and activity levels to calculate your BMR and daily calorie requirement.
Why do you want to know your BMR?
You can use BMR and TDEE to lose weight, maintain weight or even gain weight. If you know how many calories you burn each day, you can calculate how many calories you should consume.
- To maintain your present weight – Consume the same number of calories (TDEE)
- To gain weight – Consume more calories than your TDEE
- For weight loss – Consume fewer calories than your TDEE
Typically, overweight people are those who want to learn their BMR. So plan accordingly to consume fewer calories than their current BMR. If you want to lose weight, you need to reduce your body weight and increase your muscle mass (It is worth mentioning that avoid using laxatives for weight loss). It is more beneficial to improve your protein intake and reduce your sugar intake if you wish to lose weight.
Understanding your Basal Metabolic Rate is important to maintain a healthy lifestyle. By calculating your BMR and considering your activity level and other factors, you can determine how many calories you need to consume every day. This allows you to maintain your current weight. If you gain or lose weight, you can use your BMR to determine calorie intake.
Knowing your BMR is a good starting point and then deciding how you want to go about it. To gain, maintain, or lose weight.
For accuracy and currentness, Noble Home Remedies rely on peer-reviewed studies, academic research institutions, and medical associations, while avoiding tertiary references. Our editorial policy provides more information about how we ensure our content is accurate and up-to-date.
- Best Fitting Prediction Equations for Basal Metabolic Rate: Informing Obesity Interventions in Diverse Populations – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278349/