# BMR Calculator - Basal Metabolic Rate Calculator
 
## Overview
 
The BMR Calculator is a professional health management tool that helps users accurately calculate their Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), providing data support for scientific diet planning and weight management.
 
## Key Features
 
### 🧮 Precise Calculations
- **Basal Metabolic Rate (BMR)**: Calculate the minimum energy required to maintain basic physiological functions at rest
- **Total Daily Energy Expenditure (TDEE)**: Calculate total daily energy needs based on activity level
- **Body Mass Index (BMI)**: Assess weight status and health risks
 
### 📊 Multiple Calculation Formulas
- **Mifflin-St Jeor Formula**: Currently the most accurate BMR calculation formula, suitable for most people
- **Harris-Benedict Formula**: Classic BMR calculation formula with long history and wide usage
 
### 🏃‍♂️ Activity Level Assessment
- **Sedentary**: Little or no exercise, mainly office work
- **Lightly Active**: Light exercise 1-3 days per week
- **Moderately Active**: Moderate exercise 3-5 days per week
- **Very Active**: Heavy exercise 6-7 days per week
- **Extra Active**: Very heavy exercise daily, physical job, or professional athlete
 
### 🍎 Personalized Diet Recommendations
- **Weight Loss**: Provide daily calorie intake suitable for fat loss
- **Maintenance**: Calculate calories needed to maintain current weight
- **Weight Gain**: Provide calorie guidance for muscle building or weight gain
 
## Use Cases
 
### 🏋️‍♀️ Fitness Enthusiasts
- Develop scientific training and diet plans
- Monitor weight changes and metabolic status
- Optimize exercise results and body composition
 
### 🥗 Weight Loss Seekers
- Determine reasonable calorie deficit
- Avoid metabolic slowdown from excessive dieting
- Develop sustainable weight loss strategies
 
### 💪 Muscle Building
- Calculate calorie surplus needed for muscle growth
- Balance nutrition intake and training intensity
- Monitor weight and muscle growth
 
### 🏥 Health Management
- Assess basic health status
- Develop personalized nutrition plans
- Prevent metabolism-related diseases
 
## Calculation Principles
 
### BMR Calculation Formulas
 
**Mifflin-St Jeor Formula (Recommended):**
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
 
**Harris-Benedict Formula:**
- Men: BMR = 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age)
- Women: BMR = 447.593 + (9.247 × weight) + (3.098 × height) - (4.330 × age)
 
### TDEE Calculation
TDEE = BMR × Activity Factor
- Sedentary: 1.2
- Lightly Active: 1.375
- Moderately Active: 1.55
- Very Active: 1.725
- Extra Active: 1.9
 
## Usage Tips
 
1. **Accurate Data Input**: Ensure accuracy of height, weight, age, and other information
2. **Choose Appropriate Activity Level**: Honestly assess your exercise frequency and intensity
3. **Regular Recalculation**: Update data regularly as weight and fitness level change
4. **Professional Guidance**: Results are for reference only, consult professionals for important decisions
5. **Gradual Progress**: Set reasonable goals based on calculations, avoid extreme dietary restrictions
 
## Important Notes
 
- Calculation results are estimates; individual differences may cause actual needs to vary
- Special populations (pregnant women, nursing mothers, patients) should consult doctors
- Daily calorie intake below BMR is not recommended
- Weight changes take time; please be patient and persistent
 
## Related Concepts
 
- **BMR**: Basal Metabolic Rate, minimum energy needed to maintain basic physiological functions
- **TDEE**: Total Daily Energy Expenditure, including basal metabolism, activity expenditure, and thermic effect of food
- **BMI**: Body Mass Index, commonly used indicator to assess weight status
- **Calorie Deficit**: Energy difference between intake and expenditure created for weight loss
- **Calorie Surplus**: Additional energy intake created for weight gain