ICO BMR CALCULATOR FREE ONLINE
ICO BMR Calculator — بی ایم آر کیلکولیٹر
About the ICO BMR Calculator
The ICO BMR Calculator for women and men is an online tool designed to accurately calculate yourBMR. It helps you understand how many calories your body needs each day to perform essential life-sustaining functions while at complete rest. Knowing your estimated BMR is the foundation of effective calorie planning, metabolic health awareness, and weight management.
Accuracy of BMR Reading
The BMR value shown by calculator BMR is an estimate based on a scientific formula. It provides a close approximation of your resting calorie needs but may vary due to genetics, body composition, hormones, and lifestyle factors.
BMR Formula Used: The Mifflin-St Jeor formula is used, which is considered one of the most accurate for estimating BMR:
The Formula for Men
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
The formula for women
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
This formula is widely used by healthcare and fitness professionals to estimate resting calorie needs.
BMR Full Form: The full form of BMR is Basal Metabolic Rate.
Basal Metabolic Rate refers to the minimum number of calories required by your body to maintain vital functions such as breathing, blood circulation, temperature regulation, brain activity, and cellular repair.
What Is BMR?
BMR is the number of calories your body burns in 24 hours when you are completely at rest. It does not include calories burned through walking, exercise, work, or daily physical activity. Even without movement, your body continuously uses energy to keep organs functioning. That energy requirement is your BMR.
Importance of BMR
The BMR meaning lies in understanding your metabolism. BMR typically accounts for 60–70% of your total daily calorie expenditure, making it one of the most important numbers in nutrition and fitness planning.
Knowing your BMR helps you:
- Understand your metabolic rate
- Avoid eating too many or too few calories
- Build accurate diet plans
- Support healthy weight loss or weight gain
- Improve long-term metabolic health
How to calculate BMR?
BMR is measured using scientifically validated formulas that consider your: Weight, Height, Age, Gender
The ICO BMR Calculator uses the Mifflin-St Jeor formula, which is considered one of the most accurate methods for estimating Basal Metabolic Rate.
How to Measure BMR Using the ICO BMR Calculator
To calculate your BMR, simply enter the following details:
- Weight (kg)
- Height (feet and inches)
- Age (years)
- Gender (male or female)
- Activity level (for reference and calorie context)
After clicking Calculate, the tool instantly shows your BMR value and category.
BMR Ranges and Categories
The ICO BMR Calculator classifies your BMR into clear ranges for better understanding:
- Very Low: Less than 1200 kcal/day
- Low: 1200–1400 kcal/day
- Normal: 1400–1600 kcal/day
- Above Average: 1600–1800 kcal/day
- High: 1800–2000 kcal/day
- Very High: Above 2000 kcal/day
These ranges help you understand whether your metabolism is slower, average, or faster than normal.
What to Do If Your BMR Is Low
A low or very low BMR means your body burns fewer calories at rest. This can make weight management more challenging.
Recommended actions:
- Avoid very low-calorie diets
- Increase muscle mass through strength training
- Ensure adequate protein intake
- Stay physically active
- Consult a healthcare professional if BMR is extremely low
Improving muscle mass and lifestyle habits can help raise metabolic efficiency.
What to Do If Your BMR Is Low?
A high or very high BMR means your body naturally burns more calories, even at rest.
Your BMR should match your body size, age, and gender and be high enough to support essential body functions. If your BMR is low, focus on building muscle, eating enough calories, staying active, and avoiding extreme calorie restriction to support a healthy metabolism.
Recommended actions:
- Ensure sufficient calorie and nutrient intake
- Avoid skipping meals
- Focus on balanced, nutrient-dense foods
- Monitor unintended weight loss
- Support energy needs with proper hydration and sleep
A high BMR can be beneficial but still requires proper nutrition to avoid fatigue or deficiencies.
Understanding Your BMR Result
Your BMR value represents your body’s baseline calorie requirement. It should be used as a starting point, not a final calorie goal. Any diet or health plan should consider BMR first before adjusting calories for activity or fitness goals.
Conclusion
The ICO BMR Calculator provides a reliable way to calculate, understand, and interpret your Basal Metabolic Rate. By knowing the meaning, full form, ranges, and implications of BMR, you can make smarter decisions about nutrition, lifestyle, and metabolic health.
Whether your BMR is low, normal, or high, understanding it empowers you to manage your body’s energy needs more effectively and safely.
What is my BMR
You can check it on the ICO BMR Calculator for men and women, by entering your weight, and height, age, and gender, and pressing calculate BMR.
How to calculate BMR in female?
There are two methods, one is put the weight, age, and gender in the ICO BMR calculator, and find the BMR in seconds, the other method is to use the BMR formula in Kg, to find the BMR for women.