Calculation of basal metabolism - BMR

It is a calculation of the body's energy expenditure at rest. So it is the energy we burn when we do nothing. The calculator calculates according to the Mifflin-St. Jeor formula, if you have a normal BMI (19 - 25). In this case is not necessary to know the percentage of body fat and this formula is currently the most accurate. For users with BMI outside the normal range, we use Katch-Mcardle formula, which counts also with body fat.

Mifflin-St. Jeor

• (male) BMR = 10W + 6.25H - 5A + 5
• (female) BMR = 10W + 6.25H - 5A - 161

Katch-Mcardle

• (male, female) BMR = 370 + 21.6(1 - F)W

Explanation:

• W (weight) is your body weight in kg
• H (height) is your body height in cm
• A (age) is your age
• F (fat) is your body fat in %

Important inputs for calculator

In addition, you can set your physical activity (sedentary, light, moderate, very active, extremely active, no activity) and your target (lose weight - we subtract 15% of total calories, muscle gain -we add 10% of total calories, be fit - calculation doesn't change).

Macronutrients

The total proportion of macronutrients in caloric intake is divided based on the goal you want to achieve. We've gone through dozens of available resources, from the World Health Organization and from the recommendations of fitness experts and nutritionists, to set values as accurately as possible:

• Be fit - proteins 25%, carbohydrates 47% and fats 28%
• Lose weight - proteins 28%, carbohydrates 43% and fats 29%
• Gain muscles - proteins 25%, carbohydrates 49% and fats 26%

These values are for healthy individuals. If you are, for example, patient with kidney disease, protein intake should be reduced. If you have any health problem, consult the recommendations of our bmr calculator with a specialist.