The BMR Calculator will tell you the minimum calories you burn each day without any extra exercise or physical activity.
Basal Metabolic Rate (BMR) refers to the amount of calories your body needs within a 24-hour period to keep all systems functioning.
Your respiratory and circulatory systems, along with kidney and liver functions.
If you stayed in bed for 24 hours without moving, the amount of calories you burned that day would be your BMR.
Age, gender, height, weight, and body composition all are factors in determining your BMR. The younger, the taller, the more muscular you are, the higher your BMR will be. Males also have a higher BMR than women.
Knowing your BMR is critical to planning your weight management strategy. When you calculate your daily caloric expenditure (BMR + physical activity + digestion) you'll know how many calories you need to consume in a day depending on your goal.
If you goal is to lose weight you should consume 250-500 calories less per day than you're burning. That should result in a weight loss of 1/2 to 1 pound a week. If you wanted to gain weight you would eat more than you're expending each day.
Maintaining your weight would result if caloric expenditure equaled caloric intake.
Exercise can increase your BMR, if it's the RIGHT kind. Strength training and interval training are the only kind of exercise that will have a significant effect on your BMR.
Strength training increases your muscle mass. Muscle is more metabolically active than fat. More muscle = more calories burned per day. Interval training is alternating bouts of high-speed/intensity cardio work followed by periods of rest or low activity.
An interval training workout is usually 15-30 minutes. The key is the high intensity. It keeps your body burning calories long after you've stopped working out....much more than traditional aerobic training.