Use the Basal Metabolic Rate (BMR) online calculator to quickly understand the daily calories you need and help you manage your weight, gain muscle or lose fat scientifically. By calculating BMR, mastering personalized diet and exercise plans to make health management more efficient.
What is basal metabolic rate (BMR)?
Basal Metabolic Rate (BMR) refers to the minimum energy consumed by the body to maintain life activities while resting. Simply put, BMR represents the calories you need to consume when your body maintains basic life functions (such as heartbeat, breathing, thermoregulation, etc.) while resting. Everyone’s BMR is different, and it is affected by a variety of factors, such as age, gender, weight, height and muscle mass.
Understanding your own BMR is essential to developing a personalized diet and exercise plan. By calculating BMR, you can clearly understand the minimum calories you need every day, helping you better manage weight, gain muscle or lose fat.
Basal Metabolic Rate (BMR) Online Calculator
Now you have learned what basal metabolic rate (BMR) is and why it is so important for your health goals. To help you better formulate your diet and exercise plan, the Mifflin-St formula with the smallest difference from the actual measurement is used as the calculation method. This is the most accurate calculation method for basal metabolic rate that is most suitable for Chinese people’s physical fitness.
Below is the online calculator for basal metabolic rate (BMR) that we provide. Simply enter your gender, age, weight and height and the system will automatically calculate your basal metabolic rate.
**Please enter relevant information below and calculate your BMR immediately: **
gender: female male
weight: Kg (kg)
height: cm (cm)
age: Year-old
Mifflin-St Jeor BMR calculation formula
The Mifflin-St Jeor formula is one of the most commonly used BMR calculation formulas in modern times. The calculation method varies according to gender:
Male BMR Formula:
BMR=10×体重(kg)+6.25×身高(cm)−5×年龄(years)+5BMR=10×体重(kg)+6.25×身高(cm)−5×年龄(years)+5
Female BMR Formula:
BMR=10×体重(kg)+6.25×身高(cm)−5×年龄(years)−161BMR=10×体重(kg)+6.25×身高(cm)−5×年龄(years)−161
Why is it important to understand BMR?
Understanding the basal metabolic rate (BMR) can help you:
- Fat Loss: By understanding your BMR, you can calculate the calorie deficit and help you reduce fat.
- Muscle Build: For those who want to gain muscle, knowing your BMR can help you ensure you consume enough calories to support muscle growth.
- Keep weight: Maintain proper balance of calorie intake and consumption to ensure stable weight.
To do this, you first need to understand your basal metabolic rate. By calculating the BMR, you can get a clear daily energy requirement, and then adjust your diet and exercise plan according to your goals.
How to adjust diet and exercise according to BMR?
After understanding your basal metabolic rate, you can adjust your diet and exercise according to the following methods:
- If you want to lose fat, you can create a calorie deficit by reducing your calorie intake.
- **If you want to gain muscle, you can support muscle growth by increasing your calorie intake, especially protein intake.
- If you want to maintain weight, you need to ensure that your caloric intake and consumption are roughly balanced based on your BMR and activity level.
Through scientific calculations and reasonable planning, you can achieve your personal health goals more efficiently.
In addition to understanding the basal metabolic rate (BMR), understanding the body fat rate (Body Fat Percentage) is also a key factor in fitness and health management. If you want to know more about your fat ratio, we recommend using the Body Fat Rate Calculator and the BMI Body Mass Index Online Calculator to help you develop a more accurate fitness plan.
Link to this article: https://m.psyctest.cn/article/01d817GR/
If the original article is reprinted, please indicate the author and the source in the form of this link.
