BMR Calculator
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions at complete rest. This is your "idle" calorie burn rate.
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About BMR:
Your BMR accounts for 60-75% of your total daily calorie expenditure. It's calculated using the Mifflin-St Jeor Equation, the most accurate formula for estimating calorie needs.
Total Daily Calorie Needs:
Multiply your BMR by your activity level factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise & physical job): BMR × 1.9
What Affects Your BMR?
Several factors influence your basal metabolic rate:
- Muscle mass - Muscle burns more calories than fat at rest
- Age - Metabolism slows with age
- Gender - Men typically have higher BMR than women
- Body size - Larger bodies have higher BMR
- Genetics - Some inherit faster metabolisms
How to Increase Your BMR
Boost your metabolism by:
- Building muscle through strength training
- Eating enough protein
- Staying hydrated
- Getting quality sleep
- Managing stress levels