BMR Calculator
70 kg
170 cm
30 years
Your Metabolism Results
BMR (Basal Metabolic Rate):
Harris-Benedict:
1,655 kcal
Mifflin-St Jeor:
1,620 kcal
TDEE (Total Daily Energy Expenditure):
Maintenance Calories:
2,510 kcal
Mild Weight Loss (0.25kg/week):
2,010 kcal
Weight Loss (0.5kg/week):
1,760 kcal
Weight Gain (0.5kg/week):
3,010 kcal
Note: These estimates provide a starting point. Individual needs may vary by ±15% based on muscle mass, genetics, and other factors.
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Your body burns calories just breathing - but are you using this to your advantage? Our BMR calculator reveals why identical twins can have 400+ calorie differences in daily burns. Spoiler: It's not just about weight!
2023's Gold-Standard Formulas
Harris-Benedict Equation Vintage
Good for quick estimates but tends to overshoot by 5-10%:
- Male Example: 88 + (13.4×70kg) + (4.8×175cm) - (5.7×30) = 1,728 kcal
- Female Example: 447 + (9.2×60kg) + (3.1×165cm) - (4.3×30) = 1,344 kcal
Mifflin-St Jeor Most Accurate
Accounts for modern sedentary lifestyles:
- Same Male: (10×70) + (6.25×175) - (5×30) + 5 = 1,617 kcal
- Same Female: (10×60) + (6.25×165) - (5×30) - 161 = 1,275 kcal
Metabolism Boosters & Killers
- Muscle Multiplier: Each pound burns 6 kcal/day (vs 2 kcal for fat)
- Cold Truth: 19°C temps boost metabolism 12% via shivering
- Caffeine Edge: 100mg increases burn by 4% for 3 hours
- Sleep Sabotage: 4hrs sleep = 20% slower next-day metabolism
- Age Tax: -13 kcal/day per decade after 30
- Diet Danger: <1,000 kcal diets crash BMR by 23% in 3 weeks
- Hydration Hack: 500ml water = 30% metabolic spike for 1 hour
- NEAT Ninja: Fidgeters burn 350+ extra kcal daily
TDEE Cheat Sheet (With Pro Tips)
| Multiplier | Activity Level | Real-World Examples |
|---|---|---|
| 1.2 | Sedentary | Desk job + <5k steps (Add NEAT: standing desk burns +100 kcal/hr) |
| 1.375 | Light Active | 1-3 gym days + 7k steps (Park further: +150 kcal/day) |
| 1.55 | Moderate | Construction workers, nurses (Use weight vest: +12% burn) |
| 1.725 | Very Active | 2-a-day athletes (Post-workout ice bath: +350 kcal/15min) |
| 1.9 | Extreme | Olympic training + physical job (Caution: max sustainable 6-8 weeks) |
Metabolism Protection Protocol
- Never cut >500kcal below TDEE (prevents adaptive thermogenesis)
- 1g protein/lb bodyweight preserves muscle during cuts
- Refeed days: 48hrs at maintenance every 2 weeks resets leptin
- Cold showers boost brown fat activation by 15x
Metabolism Quick Check
Answer to optimize:
- Can you name 3 NEAT activities you'll do today?
- Have you consumed 30g protein within 1hr of waking?
- Did you get 7+ hours sleep last night?