Basal Metabolic Rate Calculation Tool (BMR) – Calculate Your BMR and Speed Up the Weight Loss Process

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Basal Metabolic Rate Calculation Tool

The Basal Metabolic Rate Calculation Tool estimates the quantity of energy expended while at rest in a neutrally temperate environment, also at a post-absorptive state. This means that the digestive system is asleep, which requires about 12 hours of fasting.


What is Basal Metabolic Rate (BMR)?

The Basal Metabolic Rate is the energy expended at rest. You exert a basal metabolic rate when you are awake but completely still. The basal metabolic rate is the energy expended by your body to carry out vital functions. These can be maintaining your heartbeat, digesting food, pumping blood around your body, and thinking.

The Basal Metabolic Rate Calculation Tool (BMR) estimates the number of calories you burn when inactive. It also calculates a daily calorie number that accounts for your lifestyle activity level. These figures together provide you with a representative figure for your everyday calorie consumption.  

It’s determined by the lean mass every individual has. An ordinary person’s BMR calculates calories that every organ needs to work with, as you are not doing any action. The growth in the bulk of muscles raises BMR. Total Daily Energy Expenditure, TDEE is the total number of calories consumed daily to operate. The TDEE varies many things, like age, sex, and activity level. Men generally have greater TDEE in comparison with women because of muscle mass. BMR calculator for women and men is utilized to compute the Basal Metabolic Rate.

It’s essential to remember that Basal Metabolic Rate calculations don’t consider lean body mass, which will undoubtedly have a variable of its own. Muscular individuals, for example, most likely underestimate their calorie demands, and quite overweight folks probably over-estimate their caloric needs.

BMR - Basal Metabolic Rate acronym


How to use The Basal Metabolic Rate Calculation Tool?

The factors that determine the BMR estimation are the following:

  • In the beginning, you have to enter your gender, whether you are a man or a female.
  • Then you have to enter your height, weight, age.
  • Then there are five options of activity level. You need to select one from them.
  • After selecting the activity level, you press the “Calculate” option.

After filling in the information, the calculator estimates the BMR daily calories and the calories you need per day.

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How can BMR help in weight loss?

Having a healthy body enables you to do more. But if you’re looking to lose those extra pounds, it can be tricky to know where to start.

This is where Basal Metabolic Rate (BMR) comes in handy. It refers to the number of calories your body burns in a day at rest, sometimes called Resting Metabolic Rate (RMR).

BMR calculates how many calories your body burns in a day, even if you were doing nothing at all. This way you know exactly how many calories come from the food you consume. So you can track more closely how much you burn each day with activity.

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You burn calories while remaining at rest

This is true as you’re burning off calories. Not due to exercising or engaging yourself in a specific action, but just since your organs perform their actions. And more interestingly, it forms 60 percent of those calories you have consumed daily. The remaining over 40 percent are burned through your daily activity.

Smart eating and diet planning while counting calories concept


BMR Calculator to lose weight

The purpose of the BMR calculator is to tell you how many calories your body needs to maintain its current weight. The number of calories will keep your weight constant if you eat nothing but junk food all day and get no exercise.

Of course, most people want to lose weight, which means burning more calories than your BMR. The BMR calculator will also give you a calorie intake range for either losing or gaining weight.

The most important thing to remember is that the BMR calculator gives you an estimate based on averages. It doesn’t consider individual variations in metabolism, level of activity, or any other factor. If your goal is to lose weight, try tracking your body composition with a scale that measures fat percentage and using it as a guide instead of the numbers given by the BMR calculator.

Macro calculator vs BMR calculator

The macro calculator is a tool that helps you to understand how many calories you should consume based on your daily activity level. The BMR calculator, on the other hand, is used to calculate the number of calories your body needs to simply survive.

The main difference between these two tools is that one takes into account your daily activity level and the other does not. The macro calculator provides you with an estimate of how many calories you should consume per day based on your activity level, while the BMR calculator provides an estimate of how many calories you need simply to live and function normally.

The BMR calculator is great for people who want to lose weight or maintain their current weight. The macro calculator can help people who are trying to gain muscle mass, lose fat or maintain their current weight.

Estimate your overall calorie intake if you plan on losing weight

Long ago, people didn’t know about obesity and how it can affect their health. Subsequently came the weight, when individuals only dropped weight for societal approval. Nonetheless, in this realm where science has progressed at its finest, people are now aware of how being overweight can influence the quality of life. Obesity is directly connected to different types of cancer and even various heart diseases.

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Estimated Energy Requirement (EER) Calculation Tool

Consequently, the concern towards weight is rising day by day. And if you’re somebody who’s about fitness, you already understand how it is possible to calculate your overall calorie intake, which you need to keep to lose a few pounds. This also makes the significance of BMR in the weight-world crystal clear.

To determine the calories, you need to multiply your BMR by an activity factor to maintain your current weight. For instance:


If your daily work is to sit on the desk all day, your activity level factor will be approximately 1.2. 

Lightly Active:

If you exercise 2 or 3 times per week, your activity factor is 1.375. 

Moderately Active: 

If your exercise level is 3 to 5 times per week, then your activity factor increases to 1.55. 

Very Active:

In case you workout 6 to 7 times weekly, then your activity factor is 1.725. 

Extremely Active:

If you’re getting ready for a long-distance race or have a physically engaging activity, your activity factor is 1.9.

To make it more clear, let’s explain it with an example. Consider a man of 43, with a height of 5’9 and a weight of 190 lbs. His BMR will drop around 1838. To calculate the number of calories he needs to drop weight, multiply the BMR with the activity factor.

basal metabolic rate


BMR must be changed for weight loss purposes

Individuals have reported and observed that they lose weight real fast when they begin with weight reduction. After shedding a few pounds in a short time, the procedure slows down, and consequently. They lose weight very slowly. This is because your Basal Metabolic Rate slows down as you drop weight. This means that the overall calories required by an individual daily are reduced.

The main reason this occurs may be partly because of a reduction in muscle mass. To overcome this problem, you have to do specific workouts. Squats, strength training, push-ups will help you maintain the Body Mass Index (BMI) to a particular level.

BMR basal metabolic rate calculation formula


BMR is important to keep your body healthy

Knowing your BMR, your average activity level, and the number of calories you need daily to maintain your weight is essential to keep your body healthy.

Calculating your BMR is a great place to get started, whether you need to gain weight, maintain your current weight, or lose weight.

As soon as you know your BMR, you may use it to determine the calories you burn a day. From that point, it is possible to decide on just how many calories you want to eat to gain muscle, lose excess weight, or keep your weight.

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It is determined according to your BMR in addition to your activity level during the day. Typically, men have a greater Total Daily Energy Expenditure (TDEE) than girls because they have more muscle mass. In addition, both TDEE and BMR tend to drop regardless of your gender as you get older.

It’s possible to use the Daily Calories Burned Calculation Tool to measure this amount or calculate it manually to find a specific result. Remember, however, it’s not possible to learn your precise TDEE, as your activity levels will change daily. The only means to receive a 100% accurate BMR index is laboratory testing.

Resting Metabolic Rate RMR Concept


What is the difference between BMR and RMR?

The distinction is that BMR only steps fundamental breathing procedures, blood flow, and temperature regulation at a resting condition. The Resting Metabolic Rate (RMR) measures energy borne by digestion and non-exercise daily motions, such as getting dressed and lifting your fork into your mouth.

Considering that the calories you burn off digesting food and doing things such as brushing your teeth tend to remain around the same variety on many days. Either amount can be used once you are only hoping to find a rough estimate of the number of calories you burn off, not including your workouts. Unless analyzed in a laboratory environment, these indices will only be estimates. However, they could still provide you with goals to shoot for if you build your meal program and workouts.

However, BMR and RMR amounts are generally close enough to be comparable if you calculate your needs to gain or drop weight.

Health concept written with pills Metabolism


How to use BMR to lose weight or gain muscle?

Once you use the BMR index to calculate your TDEE, the diet plan you follow would suit your energy expenditure level. You ensure that it isn’t providing you with too many or too few calories.

Instead of guesstimating or following a strategy without scaling it into your unique needs, being armed with this understanding can make or break up your muscle gains or fat loss.

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