![]() Once you figure this out, you'll notice four benefits of using BMR for your objectives: What you do with this information will depend on your fitness goals.ĭo you want to build muscle, keep your body in shape, or lose weight? Our BMR results mean the number of calories to consume. The higher the number, the more calories you consume to keep your body in shape while at rest.Īthletes with more muscle mass will have a higher BMR because muscles burn more calories at rest than fat. You will get in return one number that could be high or low. If you know your body fat percentage, inputting this will give a more accurate BMR result. Enter specific details, such as gender, weight, height, and age.Select the imperial or metric system based on your preference.Here are three steps to use TotalShape's BMR Calculator to determine your daily caloric intake, which can also be complemented with tools like the weight gain calculator for those aiming to increase their weight. Factors Influencing BMR: While the formulas provide a base, other elements like exercise intensity, digesting food, and maintaining a calorie deficit can affect the total calories burned daily.Katch-McArdle Formula: Ideal for those who accurately measure their lean body mass, as it incorporates this factor into the calculation.Mifflin-St Jeor Equation: A more modern approach, believed to be more accurate than the Harris-Benedict equation for today's lifestyles.Harris-Benedict Equation: It considers gender, height, weight, and age to determine resting caloric needs.The calculator may use one out of four formulas: These calculations are just an estimate, as individual aspects like muscle mass, exercise intensity, and resting metabolic rate can influence the actual number. These formulas consider various characteristics, including age, gender, weight, and height, to get accurate results. Either way works.The basal metabolic rate (BMR) formulas are mathematical equations designed to estimate calories. However, rather than putting in a warning on a number of cells not adding to 100%, I usually just make the one cell equal to: 1-sum(other cells) to force a correct answer. ![]() I agree with cavymeister that you might want to lock the cells that the user should not tweak. Joer give me an answer of 1,823 so pretty close.ģ. ![]() At my present weight, Harris with a 5% downward adjustment tells me that my BMR is 1,830 and Mifflin-St. Joer uses the same inputs as Harris, Karch uses lean body mass which is harder for most people to figure out. Joer formula or the Karch-McArdle formula. Many apply a 5% downward correction factor to reduce Harris to a more realistic value for how we live in 2009.Īlternatively, others use the Mifflin-St. Harris Benedict is a very old formula, pre-WWI, and lifestyles have changed (we drive more, get less exercise, etc). The error gets larger when you then apply the activity factor.Ģ. For old farts like me, that makes the BMR too high by 720 calories (double by age times 6.8). The part of the formula that reads 6.8 times age in years should be subtracted from the ending value, not added. If so, you have a calculation error! In cell D21 where you compute the BMR, you have the wrong sign. I assume you are trying to use the Harris-Benedict equation. Nice looking spreadsheet, but there are a few problems:ġ.
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