![]() (Plus, you’ll find it much more useful than a BMI chart.) What Is BMR?īMR stands for basal metabolic rate, which is the defined as “the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.” Utilizing an online BMR calculator allows you to plug in your data and get customized nutrition and diet recommendations based on your goals, making it easier to increase or decrease your calorie intake as needed. (Learn “ how many calories should I eat a day?”) If you’re hoping to change your body composition for the better, whether that means dropping body fat or adding muscle mass, it’s very helpful to understand how many calories you’ll require every day while at rest, and also once you factor in physical activity. A recent study published in the journal Obesity found that changes in a person’s basal metabolic rate (BMR) - essentially, the number of calories they burn at rest each day - has quite a bit to do with both how well people lose weight and how easily it is to keep the pounds from returning. You should consult a healthcare professional before making any health decisions.Īnyone who’s dieted before knows the truth: losing weight and keeping it off can often be hard. This calculator is for informational purposes only. Once you have your BMR, it's time to take the same kind of strategic approach to the rest of your training and nutrition.Before using the data obtained using this calculator, please consult with doctor. Being armed with this knowledge, rather than guesstimating or blindly following a plan without scaling it to your individual needs, can make or break your muscle gains or fat loss. Once you use your BMR to determine your TDEE, you can make sure that the nutrition plan you follow is appropriate for your level of energy expenditure and that it isn't giving you too many or too few calories. How Can I Use My BMR to Lose Fat or Gain Muscle? If the equation uses RMR, use our RMR calculator, which will give you a slightly higher number. If it's based on BMR, you can use the calculator above to get an estimate. The term BMR is sometimes used synonymously with RMR, which stands for "resting metabolic rate." The difference is that while BMR only measures basic processes of breathing, blood circulation, and temperature regulation in a completely resting state, RMR also includes energy expended by digestion and non-exercise daily movements, like getting dressed and lifting your fork to your mouth.īMR and RMR numbers are typically close enough to be interchangeable, but if you're calculating your needs in order to gain or lose weight, pay attention to which number an equation calls for. What's the Difference Between BMR and RMR? Keep in mind, though, that it's impossible to know your exact TDEE, as your activity levels will change day to day, and the only way to get 100 percent accurate BMR numbers is through laboratory testing. ![]() You can use a TDEE calculator or calorie calculator to find this number to get a more specific result. ![]() This varies significantly based on your activity level, age, and sex. It's determined based on your BMR as well as your activity level throughout the day. The overall number of calories your body uses on a daily basis is referred to as your "total daily energy expenditure" (TDEE). This means that when you have a lot of muscle mass, you'll burn more calories at rest. However, increasing muscle mass does increase BMR, because muscle is metabolically "hungry" and it takes more energy to maintain more muscle. Since your basal metabolic rate is based largely on involuntary functions like breathing and pumping blood, changes in your day-to-day activity don't do much to raise or lower this number. Here's how it works:įor men: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)įor women: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)īear in mind that this doesn't take your activity level into account! 's calculator uses the Harris-Benedict equation, which is considered by many experts to be the most accurate BMR calculation for most types of people.
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