BMR CalculatorHome » BMR Calculator
How Do You Use It?
1. Input your information into the calculator
2. Hit the ‘What Is Your BMR?’ Button!
3. Decide on the best way to use the information
If you’re not sure of what to do next, read below…
So, you have your BMR – now what?
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What is BMR?
The BMR calculator is a great tool to find out how many calories your body needs just to maintain your current weight – make sure you’re honest about your activity level!
You can use the result of your BMR calculation to decide how many calories (or how much food) you should be consuming on a daily basis. As a generic example, if your BMR is 2100 calories and you were looking to lose weight, you may want to decrease your caloric intake to 1900 calories.
BMR stands for Basal Metabolic Rate and represents the number of calories you would burn in a day if you were inactive and stayed in bed all day. Our BMR calculator, however, allows you to calculate not only the number of calories you burn when your body is at rest and inactive but also a calorie amount based on your activity level. These two figures together give you a representative figure for your daily calorie intake.
This BMR tool uses two formulas to calculate figures:
- Basal Metabolic Rate (BMR): Your age, weight, and height all play a role in calculating the number of calories you might burn per day if you were completely inactive.
- Harris Benedict Formula: The original Harris Benedict Formula that’s used in this calculator includes your activity level. This is important to give you a more accurate idea of how many calories you burn per day. While it isn’t perfect, is a great way to find a baseline for you to start tweaking your diet.
Using these equations, our calculator can provide you with a somewhat accurate gauge of your daily calorie burn. Please remember that this doesn’t take body-fat or non-active body-mass into account. Muscular people may receive a figure that underestimates their caloric requirements and on the flipside, very overweight people will get a calculation that over-estimates their calorie requirements.
How to Use My BMR Result
Once you have this number, you can start planning how to correct the course of your health and fitness journey!
If you’re looking to lose weight, it doesn’t matter whether you’re following a low-carb diet, a low-fat diet or if you just follow a paleo lifestyle – a restriction of calories will be required. As mentioned above, restrictions can be anywhere from 200 to 500 calories and can be followed with variations in meal timing such as fasting or grazing. If you’re consuming more energy (calories) than you burn, you’ll quickly find your body needing to store much of it – and every day a little more gets added, increasing your fat-stores gradually over time.
If you are looking to build some muscle, however, you’ll want to switch to a caloric surplus (extra, or higher than your BMR) and up your calories by 200 to 500.
The reason for the increase is that your body is consuming the energy and with it, the nutrients that are required for extra muscle-tissue growth. This is why many people can work hard at the gym and find it difficult to reach their goal bodyweight or physique. Again, the BMR result should be considered a baseline and from there, you can adjust the amounts as you go based on whether your intake is bringing you closer to your goal or pulling you away from it.
BMR Isn’t Everything
Don’t worry, just because you know your BMR it doesn’t mean you have to use it to live a healthy lifestyle.
Many people who follow certain diets for health, rather than weight-loss, are often eating much more than they would usually be able to eat. This is due to the choice of food they consume. A great example of this would be the plant-based eater who can load-up on nutrient-dense foods that have very little caloric density.
You don’t have to go vegan to follow a healthier diet, however, your goal should be to increase your nutrient intake while keeping your calorie intake relatively low. Keep this in mind when you make your food choices and you’ll rapidly see amazing results in how you feel, and perhaps even in the way you look.
If you want to combine the above nutrient-density approach with the results from your BMR, you’ll be well on your way to a healthier you!