BMR Calculator with Activity Level Adjustment

Understanding BMR

Basal Metabolic Rate (BMR) represents the minimum amount of energy your body needs to perform basic life-sustaining functions while at rest. This includes breathing, blood circulation, cell production, and other vital processes.

BMR vs TDEE

While BMR represents your basic caloric needs, Total Daily Energy Expenditure (TDEE) accounts for your activity level and provides a more accurate picture of your daily caloric needs.

Factors Affecting BMR

• Age: BMR typically decreases with age
• Gender: Men generally have higher BMR than women
• Body Composition: More muscle mass means higher BMR
• Height and Weight: Larger bodies require more energy
• Hormones: Thyroid and other hormones affect BMR

Activity Level Multipliers

• Sedentary: Little or no exercise (BMR × 1.2)
• Lightly Active: Light exercise 1-3 days/week (BMR × 1.375)
• Moderately Active: Moderate exercise 3-5 days/week (BMR × 1.55)
• Very Active: Hard exercise 6-7 days/week (BMR × 1.725)
• Extra Active: Very hard exercise & physical job (BMR × 1.9)