This equation is generally considered to be the most accurate calorie estimation formula ( at least for beginners who don’t know their body fat percentage). The ‘ Standard’ calorie calculator uses the Mifflin St. There are 3 different calorie calculators to choose from: The option you select here will determine which formula and inputs are used to calculate your calories. You can read more about which of these options is the best calculator for you here. This works as a maintenance, weight loss, or weight gain calculator. If you’re unsure which calculator to use, select ‘ Standard’ from the Diet dropdown. energy) you need each day to maintain your body weight after you factor in all of your activity (also known as your TDEE)

‘ Cutting’ = weight loss (ideally fat loss, not muscle loss).

a ‘lean bulk’ or ‘clean bulk’ – although not always)

‘ Bulking’ = weight gain (typically the goal is muscle gain with minimal fat gain – i.e.

how many calories to stay the same weight). weight loss calculator), or even a maintenance calculator ( i.e.

weight gain calculator), cutting calculator ( i.e. You can use this as a bulking calculator ( i.e. You can use the macro calculator to calculate and tweak your protein, fat, and carbohydrate macronutrients. Choose from a standard, keto, or leangains calculator. Now you have an idea of roughly how many calories it takes to keep your body alive at the level of basic functioning.This calorie and macro calculator allows you to estimate how much weight you’ll lose or gain each week based on how many calories you consume. Or, you can simply use my online calculator, which uses the Mifflin St. WOMEN: 10 x Weight (KG) + 6.25 x Height (CM) – 5 x Age (Years) – 16 = BMR MEN: 10 x Weight (KG) + 6.25 x Height (CM) – 5 x Age (Years) + 5 = BMR Your BMR is essentially your TDEE minus any physical activity of any kind, including exercise. The latter, TDEE, takes into account your Physical Activity Level (PAL). BMR vs TDEEīMR and TDEE (Total Daily Energy Expenditure) are two closely related metrics but there is one main difference. Height and weight are considerations because the more mass you have, the more energy your body needs to sustain its organs. Regarding age, the metabolic rate declines as you get older. Jeor equation takes into account your weight, height, and age – remember we listed these factors above? Gender is a factor because a woman’s BMR is usually 5-10 percent lower than that of a man. To calculate your basic burn, the Mifflin St. Jeor equation, which dates back to 1990, is today considered the standard formula. Jeor equation is the better than the previous formulas at computing BMR. Jeor equation to determine your Basal Metabolic Rate. This number is known as your maintenance level. There are online BMR calculators that do the work for you, taking out any guesswork, so you can determine how many calories you must burn on an average day to achieve the best health possible. While it sounds complicated to figure out the rate of your metabolism, it need not be. BMR accounts for approximately 60 percent of the calories you burn every day. So, to stay at the same weight year after year, you would need to reduce your daily calories by that same amount. Every decade after age 30, your BMR declines by about two percent because humans stop growing bone. When you lose weight, your BMR lowers, even if you are not losing weight on purpose. By understanding metabolic rate, you can welcome new weight loss opportunities. Of course, you already know that your metabolism affects your ability to lose weight the faster your metabolism, the better your ability to burn fat. Why Does BMR Matter?īy knowing your Basal Metabolic Rate, you can figure out exactly how many calories you must burn for weight loss to occur. It excludes the calories you need for your workouts or other activities. These calories reflect the amount of energy that your body requires to support its most basic, vital functions, such as breathing, blood circulation, and brain functioning.

The BMR is the number of calories you would burn if you stay at rest all day, such as lying in bed. Then, calculate your BMR with our handy calculator above.Įven when you sleep, you use energy. Learn why BMR matters if you have pounds to shed or simply want to be healthy. You have likely heard of the Basal Metabolic Rate (BMR) but may not know exactly how it relates to your workouts or the best way to calculate it. BMR (Basal Metabolic Rate) What is Basal Metabolic Rate?

Bmr calculator for weight loss