Calculate your Basal Metabolic Rate (BMR) in under 60 seconds! Calculating your Basal Metabolic Rate (BMR) is a key step in understanding your daily calorie needs. Your BMR represents the number of calories your body needs at rest to maintain vital functions like breathing, circulation, and cell production. A popular method to determine this is the Mifflin St-Jeor formula. Here's how you can calculate it: For Men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5 For Women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161 Here's a step-by-step guide: 1. Ensure your weight is in kilograms and your height is in centimetres, then of course remember your age! 2. Multiply your weight by 10, your height by 6.25, and your age by 5. Add or subtract constants based on your gender. 3. Sum the values from step 2 and adjust with the gender-specific constant. Example: For a 30-year-old woman who weighs 70 kg and is 165 cm tall: BMR = 10 x 70 + 6.25 x 165 - 5 x 30 - 161 BMR = 700 + 1031.25 - 150 - 161 BMR = 1420.25 calories/day Remember, your BMR is just a starting point. To maintain your weight, you'll need to account for physical activity by calculating your Total Daily Energy Expenditure (TDEE). You’ll need to multiply your BMR by a number based on your activity levels. Multiply your BMR by: 1.2 - if you exercise 1-2 times a week 1.4 - if you exercise 3-4 times a week 1.6 - if you exercise 5-6 times a week That will give you your TDEE! If you want to lose weight, you need to subtract 200-300 from that number to then put you in a deficit. There you have it! Feel free to DM me if you have any questions or need help with the calculations! 💪✨ Follow for more tips and guidance! #FitnessJourney #HealthTips #BMR #MifflinStJeor #Calories #Nutrition #HealthyLiving #Wellness #FitLife #DailyRoutine #Metabolism #fyp - @mattbegbie418