Wellness Calculators
Introduction to Basal Metabolic Rate (BMR)
Basal Metabolic Rate (BMR) is the number of calories your body requires to perform its most basic functions while at rest—such as breathing, circulation, cell production, and nutrient processing. In simple terms, it’s the minimum energy your body needs to survive.
Knowing your BMR helps you understand how many calories you burn at rest and is a foundation for weight management, fitness, and health planning. When combined with your activity level, you can calculate your Total Daily Energy Expenditure (TDEE), which helps determine how many calories you need daily to maintain, lose, or gain weight.
Why Use a BMR Calculator?
A BMR calculator is essential for anyone looking to:
Health Monitoring
Fitness Goals
Weight Management
Nutrition Planning
How to calculate BMR
The equations for calculating the BMR are as follows:
Mifflin-St Jeor Equation (most common and accurate)
For Men
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5
For Women
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161
Harris-Benedict Equation (older version, still used)
For Men
BMR = 88.362 + (13.397 × (kg)) + (4.799 × height (cm)) – (5.677 × age in years)
For Women
BMR = 447.593 + (9.247 × weight (kg)) + (3.098 × height (cm)) – (4.330 × age in years)
BMR and Daily Calorie Needs (TDEE)
Once you know your BMR, multiply it by your activity factor to estimate your daily calorie needs (TDEE):
Sedentary (little/no exercise): BMR × 1.2
Lightly active (light exercise/sports 1–3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3–5 days/week): BMR × 1.55
Very active (hard exercise/sports 6–7 days/week): BMR × 1.725
Super active (very hard exercise/physical job): BMR × 1.9
What are the Health Benefits of Knowing Your BMR?
Helps in weight management (know how many calories to cut or add).
Aids in designing personalized fitness and diet plans.
Prevents overeating or undereating.
Supports metabolic health.
Useful for athletes, fitness enthusiasts, and people with medical conditions.
Limitations of BMR Calculation
BMR doesn’t account for muscle mass vs. fat mass.
Doesn’t include medical conditions that affect metabolism (e.g., thyroid issues).
Provides an estimate, not an exact measurement.
Conclusion
The BMR calculator gives you an estimate of the calories your body needs at rest. By combining BMR with your activity level, you get a realistic picture of your daily calorie requirements. This is an essential tool for managing diet, fitness, and overall health.
Frequently Asked Questions
Common questions about using Jivo Care for your health data
It’s an estimate based on standard formulas. For precise measurement, medical tests (like indirect calorimetry) are needed.
Yes, with age, weight changes, fitness level, or health conditions.
No, factors like muscle mass, metabolism, and genetics make a difference.
