What is BMR Calculator? - Key Indicator for Weight Management

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the minimum amount of energy required to maintain basic life functions. It represents the calories burned for essential bodily functions like heart beating, breathing, and maintaining body temperature, even when we are at complete rest.

Importance of BMR

• Foundation of Weight Management: BMR accounts for 60-70% of total energy expenditure.
• Individual Differences: BMR varies from person to person based on gender, age, height, weight, and muscle mass.
• Health Indicator: BMR is an important indicator of overall health status.

What is Total Daily Energy Expenditure (TDEE)?

Total Daily Energy Expenditure (TDEE) is the total number of calories burned per day, including BMR and calories burned through daily activities and exercise. It represents your actual daily calorie needs and is a key indicator for weight management.

Components of TDEE

• Basal Metabolic Rate (BMR): 60-70%
• Non-Exercise Activity Thermogenesis (NEAT): 15-30%
• Exercise Activity Thermogenesis (TEA): 5-15%
• Thermic Effect of Food (TEF): 5-10%

How to Calculate BMR

BMR can be calculated using various formulas, with the Mifflin-St Jeor Equation being the most widely used:

Mifflin-St Jeor Equation

• Men: (10 × weight) + (6.25 × height) - (5 × age) + 5
• Women: (10 × weight) + (6.25 × height) - (5 × age) - 161

This formula takes into account gender, age, height, and weight to calculate an accurate BMR.

Activity Multipliers and TDEE Calculation

TDEE is calculated by multiplying BMR by an activity multiplier:

• Sedentary (1.2): Little or no exercise
• Lightly active (1.375): Light exercise 3-5 days/week
• Moderately active (1.55): Moderate exercise 6-7 days/week
• Very active (1.725): Hard exercise 6-7 days/week
• Extra active (1.9): Very hard exercise & physical job

BMR and Weight Management

BMR and TDEE are key indicators for weight management:

Weight Loss

• Consume 500kcal less than TDEE
• Aim for safe weight loss of 0.5kg per week
• Maintain adequate protein intake for muscle preservation

Weight Maintenance

• Consume calories equal to TDEE
• Maintain balanced nutrient intake
• Keep regular exercise routine

Weight Gain

• Consume 500kcal more than TDEE
• Increase protein intake for muscle growth
• Include strength training

Factors Affecting BMR

• Age: BMR decreases with age
• Gender: Men typically have higher BMR than women
• Body Composition: More muscle mass means higher BMR
• Body Temperature: Higher body temperature increases BMR
• Hormones: Thyroid hormones and others affect BMR
• Genetics: Genetic factors influence BMR

Ways to Improve BMR

• Strength Training: Increase muscle mass to boost BMR
• Adequate Hydration: Water is essential for metabolism
• Regular Meals: Helps maintain BMR
• Sufficient Sleep: Maintains hormone balance
• Stress Management: Controls cortisol levels

Features of Think Shelter BMR Calculator

• Accurate Calculation: Uses Mifflin-St Jeor Equation
• Personalized Results: Considers individual characteristics
• Activity Level Integration: Precise TDEE calculation
• Weight Management Guide: Calorie recommendations for goals
• User-Friendly: Intuitive interface