1. What Is BMR And Activity Factor?

BMR (Basal Metabolic Rate) represents the number of calories your body needs to perform basic life-sustaining functions at rest. The Activity Factor accounts for your daily physical activity level, multiplying your BMR to estimate total daily calorie expenditure.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor Equation for BMR and multiplies by activity factor:

Where BMR is calculated as:

• For men: \( \text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} + 5 \)
• For women: \( \text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} - 161 \)

Activity Factors:

• 1.2 - Sedentary (little or no exercise)
• 1.375 - Lightly active (light exercise 1-3 days/week)
• 1.55 - Moderately active (moderate exercise 3-5 days/week)
• 1.725 - Very active (hard exercise 6-7 days/week)
• 1.9 - Extra active (very hard exercise & physical job)

3. Importance Of Daily Calorie Calculation

Details: Understanding your daily calorie burn is essential for weight management, whether your goal is weight loss, maintenance, or muscle gain. It helps create appropriate calorie targets for your fitness objectives.

4. Using The Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, select your gender, and choose your activity level based on your typical weekly exercise routine.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between BMR and TDEE?
A: BMR is your basal metabolic rate at complete rest, while TDEE (Total Daily Energy Expenditure) includes all activities and is calculated as BMR × Activity Factor.

Q2: How accurate is this calculation?
A: The Mifflin-St Jeor Equation is considered one of the most accurate BMR formulas for most people, but individual variations may exist.

Q3: Should I use this for weight loss?
A: Yes, this provides a good starting point. For weight loss, consume 500-1000 calories less than your calculated daily burn for safe weight loss of 0.5-1kg per week.

Q4: How often should I recalculate?
A: Recalculate whenever your weight changes significantly (5+ kg) or your activity level changes substantially.

Q5: Are there any limitations?
A: This calculation may be less accurate for athletes with very high muscle mass, elderly individuals, or those with certain medical conditions affecting metabolism.