BMR calculator to lose weight, gain, Maintain – Resting Calories
Basal Metabolic Rate (BMR) represents the number of calories your body needs to maintain basic physiological functions while at rest. Understanding your BMR is crucial for effective weight management and overall health. It serves as a foundational element for designing personalized nutrition and fitness plans.
INTRODUCTION
What is Basal Metabolic Rate Test?
Knowing your Basal Metabolic Rate (BMR) is essential for understanding how many calories your body burns at rest. Whether you want to lose weight, gain muscle, or maintain your current weight, your BMR forms the foundation of any nutrition or fitness plan. This article will guide you through how BMR is calculated, factors that affect it, and how to use it to reach your health goals.
What is BMR? What does it tell you about your body ?
In One word BMR = Basal Metabolic rate viz. Resting Calorie requirements of body (without exercise)
As explained in one line above the total amount of calories your body burns through metabolism and all bodily activities needed to be alive are called as BMR. You can also think of this as “resting metabolism” or “the body process” and If you are looking for BMR calculator to lose weight you simply need to eat lesser calories than required by your body and If you are trying to gain weight you can have a calorie surplus. The metabolic rate calculator given above will help you find your B.M.R. using all the equations given below.
Formulas used in BMR calculator to lose weight
1. Harris-Benedict Equation
This formula estimates BMR based on age, gender, weight, and height:
- Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
- Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
2. Mifflin-St Jeor Equation
The Mifflin-St Jeor formula is considered more accurate than the Harris-Benedict equation and is widely used today:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
3. Katch-McArdle Formula
This formula requires body fat percentage, making it suitable for those who can measure their body composition accurately:
- BMR = 370 + (21.6 × lean body mass in kg) Don’t know your lean body mass? Find here
Understand more then BMR about your body
Calculating BMR is the first Step towards your weight loss journey or to understand calories needed by your body. Why not take it to another level by checking calories intake by food and automated calculations, meal plans, weight tracking and much more for FREE!
COMPARISON
BMR vs. TDEE: What’s the Difference?
Many people confuse BMR (Basal Metabolic Rate) with TDEE (Total Daily Energy Expenditure), but they serve different purposes.
| Factor | BMR (Basal Metabolic Rate) | TDEE (Total Daily Energy Expenditure) |
|---|---|---|
| Definition | Calories burned at complete rest | Calories burned in a full day (including activity) |
| Includes Activity? | ❌ No (Only basic functions) | ✅ Yes (Exercise, movement, digestion) |
| Use Case | Minimum calorie requirement | Adjusting calorie intake for weight goals |
💡 To calculate TDEE: Multiply your BMR by your activity level (Sedentary, Light, Moderate, or Very Active. Or Simply Use our advanced TDEE Calculator
IMPROVEMENT
How to Increase Your BMR Naturally
Want to boost your metabolism and burn more calories at rest? Try these proven methods:
- Build Muscle: Strength training increases muscle mass, which burns more calories than fat.
- Stay Active: Even small movements (walking, standing, fidgeting) increase daily calorie burn.
- Eat Enough Protein: Protein has a thermic effect, meaning it burns more calories during digestion.
- Drink More Water: Staying hydrated boosts metabolism by improving digestion.
- Get Enough Sleep: Poor sleep lowers metabolic efficiency and hormone balance.
- Avoid Crash Diets: Eating too few calories slows down BMR, making weight loss harder.
IMPROVEMENT
Factors That Affect BMR
Several factors influence how many calories your body burns at rest.
1. Age
- BMR decreases with age due to loss of muscle mass.
- Younger individuals have a higher metabolic rate.
2. Gender
- Men have a higher BMR due to more muscle mass and lower fat percentage.
- Women typically have a lower BMR since they carry more body fat.
3. Muscle Mass vs. Fat
- More muscle = higher BMR because muscle tissue burns more calories than fat.
- Strength training can increase your metabolic rate over time.
4. Body Size (Height & Weight)
- Taller and heavier individuals have a higher BMR since larger bodies require more energy.
5. Genetics & Hormones
- Some people naturally have a faster metabolism due to genetic factors.
- Thyroid hormones (T3, T4) play a major role in metabolic rate.
6. Temperature & Environment
- Hot climates increase calorie burn through sweating and thermoregulation.
- Cold climates may slightly increase BMR as the body works harder to stay warm.
BMR Charts
Average BMR for Females By Age
Here is a simple BMR Table for Females by Age (in kcal/day) based on the Mifflin-St Jeor Equation, assuming an average height of 165 cm.
| Age (years) | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| 18 | 1280 | 1380 | 1480 | 1580 |
| 23 | 1255 | 1355 | 1455 | 1555 |
| 28 | 1230 | 1330 | 1430 | 1530 |
| 33 | 1205 | 1305 | 1405 | 1505 |
| 38 | 1180 | 1280 | 1380 | 1480 |
| 43 | 1155 | 1255 | 1355 | 1455 |
| 48 | 1130 | 1230 | 1330 | 1430 |
| 53 | 1105 | 1205 | 1305 | 1405 |
| 58 | 1080 | 1180 | 1280 | 1380 |
SUMMARY
Final Thoughts: Why BMR Matters for Your Health Goals
Understanding your BMR gives you the power to control your calorie intake, whether you want to lose weight, gain muscle, or maintain your fitness level.
🔹 For weight loss? Eat fewer calories than your BMR + activity level.
🔹 For muscle gain? Increase calories while strength training.
🔹 For maintenance? Match calorie intake to energy expenditure.
Using a BMR calculator simplifies this process and helps you make informed decisions about your diet and exercise.
💡 Track your BMR, adjust your lifestyle, and achieve your health goals more effectively! 🚀