What is Basal Metabolic Rate (BMR)?

Whether you are trying to lose weight, build muscle, or simply maintain a healthy lifestyle, understanding your metabolism is the very first step. The FinTax360 BMR Calculator provides a highly accurate estimate of your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).

BMR stands for Basal Metabolic Rate. Simply put, it is the exact number of calories your body requires to function while completely at rest. Even when you are sleeping or sitting on the couch doing absolutely nothing, your body is working hard. It uses energy (calories) to pump blood, breathe, produce cells, regulate body temperature, and keep your brain functioning. For most people, BMR accounts for about 60% to 75% of their total daily calorie expenditure.

How is BMR Calculated? (Formulas Used)

There are a few different equations used in the medical and fitness industry to calculate BMR, but our calculator utilizes the Mifflin-St Jeor Equation. Introduced in 1990, it is widely considered by the American Dietetic Association to be the most accurate formula for estimating basal metabolic rate.

The formulas used for men and women are slightly different due to differences in average muscle mass and body composition:

• For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
• For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

BMR vs. TDEE: What is the Difference?

Your BMR is only the baseline. Because you don't just sleep all day, you need more calories to account for your daily movements. This is where TDEE (Total Daily Energy Expenditure) comes in. TDEE is calculated by multiplying your BMR by an activity multiplier.

Once you calculate your BMR using our tool, look at the table below your results. It breaks down your daily calorie needs based on how active you are:

• Sedentary (x 1.2): Desk job, little to no formal exercise.
• Lightly Active (x 1.375): Light exercise or sports 1-3 days a week.
• Moderately Active (x 1.55): Moderate exercise or sports 3-5 days a week.
• Very Active (x 1.725): Hard exercise or sports 6-7 days a week.
• Extra Active (x 1.9): Very hard exercise, physical labor job, or training twice a day.

How to Use Your BMR to Manage Your Weight?

Once you know your TDEE (from the table), managing your weight becomes a simple mathematical process of "Calories In vs. Calories Out":

• To Lose Weight (Caloric Deficit): You need to consume fewer calories than your TDEE. A standard, safe deficit is eating 300 to 500 calories less than your TDEE per day, leading to about 0.5 kg of weight loss per week.
• To Gain Muscle/Weight (Caloric Surplus): You need to consume more calories than your TDEE. Eating 300 to 500 calories more than your TDEE, paired with strength training, will promote healthy weight and muscle gain.
• To Maintain Weight: Simply consume the exact number of calories listed next to your activity level in the TDEE table.

Disclaimer: While the Mifflin-St Jeor equation is highly accurate for the general population, it does not account for an individual's body fat percentage or muscle mass. Highly muscular individuals may have a higher BMR, while those with higher body fat may have a slightly lower BMR than calculated. Always consult a certified nutritionist or doctor before making drastic changes to your diet.