How to use the BMR Calculator?

To use the calculator, you simply input the appropriate weight in lbs, height in inches, and age. The calculator will estimate the total amount of calories a man, or woman, will use during a 24 hour period while resting.

The right BMR calculator can help you lose weight, gain a greater understanding of your body’s metabolism, and be an excellent tool for long-term health! But lots of folks don’t know what BMR calculators are or how to use them effectively.



Today, let’s break down BMR calculators in detail. We’ll also go over how BMR calculators work and how you can use them accurately to acquire the right results.

The basal metabolic rate or BMR is essentially just how many calories your body burns to perform its core or "basal" functions, such as blood circulation, breathing, tissue repair, and cellular production. Think of it as the lowest number of calories your body can burn just by living!

Your metabolism or metabolic rate measures how many calories you burn in any specific circumstance. Generally, our bodies burn more calories when we are active and require additional energy, such as when we exercise or when we do physical work. We also burn extra calories when our minds are hard at work, such as when taking a test.

Note that the BMR is similar and often used interchangeably with RMR, or resting metabolic rate. However, RMR is usually measured in the morning after awakening, whereas BMR can be measured during other periods during the day when your body is “at rest” (i.e. not doing any major physical activity).

Both BMR and RMR are ideally analyzed in a laboratory, controlled setting. That said, online BMR calculators are handy tools for those looking to lose weight or gain a greater understanding of their body’s metabolic processes.

In a nutshell, the more calories you burn, the faster you lose weight!

A calorie is simply a unit of energy derived from the sugar and other energy molecules in your body. For example, most of our body’s energy comes from glucose, which is a type of sugar. Our bodies can get glucose from carbohydrates and other food types.

In general, an average adult requires 2000 cal per day from their diet to maintain a normal weight. Of course, each individual's daily required calories are different.

To lose weight, you need to eat fewer calories than you burn. When you don’t eat enough calories to maintain your weight, your body takes additional calories from its body fat. Body fat is best understood as stored energy that your body packs away for later.

It’s an evolutionary adaptation that served the early humans well when we didn’t have food readily available all the time. Our bodies are evolutionarily designed to take extra food calories and turn them into body fat to be burned when needed later.

While it’s easy to overeat in our modern world, we can hijack this process to lose weight as well. Once you know your basal metabolic rate, you know how many calories your body burns when it is at rest. This is oftentimes similar to how many calories your body needs to maintain its weight.

Once you know your basal metabolic rate, you can then plan to eat fewer calories than this number. Your body will burn body fat to make up the energy deficit, and you’ll gradually lose weight with time.

A BMR calculator measures the body’s basal metabolic rate or BMR. It tells you how many calories your body burns normally. The most specific and accurate BMR calculators are usually found in laboratory environments. But online calculators can still be accurate and effective.

Furthermore, laboratory tests can be very costly and take time out of your busy schedule. For many individuals who want to lose weight or simply control their diets more strictly, online BMR calculators are perfectly acceptable.

Furthermore, BMR calculators use a scientist-designed formula called the Harris-Benedict Equation to determine basal metabolic rate.

At its core, a BMR calculation is simply another tool you can use to lose weight and better understand how your body works.

When you calculate your BMR, you know how many calories your body normally burns based on its normal metabolic functionality. Everyone has a different metabolic rate, although this is somewhat tied to genetics. This partially explains why it is easier for some folks to lose weight and harder for others.

Furthermore, your metabolism starts off higher when you are younger and gradually slows down as you get older. Again, this helps to explain why it’s easier for older individuals to gain weight compared to younger adults, like 20-year-olds.

Ultimately, calculating your BMR allows you to more accurately determine how few calories you need to eat to lose weight. It's much better than simply working off the general "2000 cal per day” rule that doesn’t always work for everyone.

Good news – using a BMR calculator is pretty quick and simple. Simply find a BMR calculator website, verify that it uses the Harris-Benedict Equation, then input your major metrics:

● Height (as close as you can estimate)
● Weight (heavier individuals may have a slower metabolism. Their metabolisms may increase as they lose weight)
● Age
● Sex (men generally have a higher metabolism than women)
● Activity level (if available)
Each of these factors affects your body’s basal metabolic rate and how easily you might burn calories during exercise.

The Harris-Benedict Equation

At the core of any great BMR calculator is the Harris-Benedict Equation. This scientific formula can be used to estimate basal metabolic rate for both men and women. Here’s a breakdown of the Harris-Benedict Equation for both sexes:
● Male equation – BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (4.330 x age in years)
● Female equation – BMR = 447.539 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Yes, although they aren’t quite as accurate as laboratory tests or calculators found in those locations. That said, online BMR calculators are accurate enough to be used for regular weight loss efforts, exercise regimens, or diet plans.

Online BMR calculators are more accurate if you are honest with the information you give them. Therefore, you should measure your height and weight as accurately as possible before plugging that information into a BMR calculator.

You can still do an estimate if you don’t have either of these pieces of information. But your BMR calculation result may be a little off as a result.

Once you know your BMR, you can use it to lose weight by:

● Determining how many calories your body burns when at rest
● Eating less than this caloric limit each day
In this way, your body will be at an energy deficit no matter what you do. That means your body will burn through fat even if you don’t exercise or change your daily routine whatsoever.

Your weight loss efforts will be more significant and quicker if you do exercise, of course. But calculating BMR allows individuals to lose weight passively without having to undergo major lifestyle changes.

Want to try a BMR calculator for yourself? Check out our online BMR calculator today!