How To Calculate Resting Calories

Basal Metabolic Rate (BMR) Equation:

\[ BMR = 10 \times weight_{kg} + 6.25 \times height_{cm} - 5 \times age + 5 \text{ (for men)} \]

Weight:

Height:

Age:

years

Gender:

Basal Metabolic Rate (BMR):

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1. What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions while at complete rest. This includes breathing, circulation, cell production, nutrient processing, and other essential bodily functions.

2. How Does the Calculator Work?

The calculator uses the Revised Harris-Benedict Equation:

\[ BMR = 10 \times weight_{kg} + 6.25 \times height_{cm} - 5 \times age + 5 \text{ (for men)} \] \[ BMR = 10 \times weight_{kg} + 6.25 \times height_{cm} - 5 \times age - 161 \text{ (for women)} \]

Where:

\( weight_{kg} \) — Body weight in kilograms
\( height_{cm} \) — Height in centimeters
\( age \) — Age in years
\( +5 \) — Constant for men
\( -161 \) — Constant for women

Explanation: This equation estimates the minimum energy expenditure required to maintain vital functions while at complete rest.

3. Importance of BMR Calculation

Details: Knowing your BMR is essential for weight management, creating effective diet plans, understanding your body's energy needs, and setting appropriate calorie intake goals for weight loss, maintenance, or gain.

4. Using the Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, and select your gender. For accurate results, measure your weight and height precisely and use your current age.

5. Frequently Asked Questions (FAQ)

Q1: What is the difference between BMR and RMR?
A: BMR measures energy expenditure in a fasted, rested state under strict laboratory conditions, while RMR (Resting Metabolic Rate) is measured under less restrictive conditions and is typically slightly higher.

Q2: How accurate is this BMR calculation?
A: This equation provides a good estimate for most people, but individual variations in muscle mass, body composition, and metabolic health can affect accuracy by ±10%.

Q3: What factors affect BMR?
A: Age, gender, weight, height, body composition, genetics, hormonal status, and environmental temperature all influence BMR.

Q4: How often does BMR change?
A: BMR decreases with age (about 1-2% per decade after age 20) and changes with weight fluctuations, muscle mass changes, and hormonal shifts.

Q5: Can I increase my BMR?
A: Yes, through regular exercise (especially strength training), building muscle mass, proper nutrition, adequate sleep, and staying hydrated.