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#Detailed bmr calculator free
We may just have done exactly that!īelow are some great reasons we think you should use our BMR Calculator over any of those other inferior calculators online.ġ00% Completely Free - You heard it right, our BMR Calculator is completely free to use now and forever.Ībsolutely No Sign Up Forms - We don't want your data. It's really important that our BMR Calculator is not just accurate but also better than any other on the entire web. We have been working hard to bring you our best, most accurate BMR Calculator in this latest version of Atlas. Why should you use our best, most accurate BMR Calculator for free? Please also note that these BMR calcualtion examples are when combining nutrition with resistance and cardio training for maximum benefit + don't forget your BMR does not include the calories you burn through your daily activity.Ītlas Says: BMR calulations are the backbone for fat loss, muscle gain, and weight maintenance. The 10% surplus used here is a manageable surplus, a surplus of between 10% to 20% is recommended for muscle gain - too many calories will also mean fat gain. For the example of calculating BMR for muscle gain, if your BMR is 2000 calories + daily activity level calories of 500, then a 10% calorie surplus will mean that you need to roughly eat 2750 calories a day to ensure you are in caloric surplus. Conversly if you are trying to gain muscle then you will require a calorie surplus against your BMR calculation. The 10% deficit used here is a manageable deficit, a deficit of between 10% to 20% is recommended for reducing body fat - too many calories will also mean muscle loss.Ĭalculating BMR for muscle gain. For the example of calculating BMR for fat loss, if your BMR is 2000 calories + daily activity level calories of 500, then a 10% calorie deficit will mean that you need to roughly eat 2250 calories a day to ensure you are in caloric deficit.
If you are trying to reduce the amount of body fat then you will require a deficit against your BMR calculation. Once you have this number, then you can use it as the backbone for your training and nutrition goals when you factor in your daily activity levels.Ĭalculating BMR for fat loss. The single most important reason for calculating BMR is to do with accurately estimating how many calories your body requires depending on your own personal body composition - with the exclusion of your daily active levels. It's best to say that there is a margin of error of 10%, so regularly check and tweak to provide better results.īMR Calculations and why calculating BMR is important Male & Female = 370 + ( 21.6 x ( Weight in KGs - (Body Fat % x Weight in KGs) ) )Ītlas Says: These formulas give an estimation of the number of calories your body burns staying alive. Male = ( 10 x Weight in KGs ) + ( 6.25 x Height in CMs ) - ( 5 x Age ) + 5įemale = ( 10 x Weight in KGs ) + ( 6.25 x Height in CMs ) - ( 5 x Age ) - 161 This formula excludes the activity level factor usually included in the above formulas to provide an accurate BMR calculation.
However, if you do not add your body fat percentage, then the calculator falls back to using the Mifflin-St Jeor formula (which is still very accurate). If you include body fat percentage then the calculator uses the accurate Katch-McArdle formula.
There are two formula's we use in this accurare Basal Metabolic Calculator, they are: Mifflin-St Jeor and Katch-McArdle. What formulas do you use to work out BMR?
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