Mmr Calculator

How to Use the MMR (Metabolic Maintenance Rate) Calculator

This guide will walk you through each step to successfully use the MMR Calculator, which helps you determine your Basal Metabolic Rate (BMR), Metabolic Maintenance Rate (MMR), and the daily caloric intake needed for weight loss or gain.

Step 1: Enter Your Weight

Begin by entering your weight in kilograms in the designated field. The calculator requires a weight value between 30 kg and 300 kg. Ensure the value is a number and aligns with the step increment of 0.1 kg.

Step 2: Enter Your Height

Proceed to enter your height in centimeters. The acceptable height range is from 100 cm to 250 cm. The input must also follow a step of 0.1 cm.

Step 3: Enter Your Age

Input your age in years. This calculator accepts ages between 15 years and 100 years. Please enter a whole number as your age.

Step 4: Select Your Gender

Choose your gender from the available options. You can select either Male or Female. This step is crucial as it influences the BMR calculation.

Step 5: Select Your Activity Level

Determine your activity level by selecting an appropriate category from the provided list. Options range from Sedentary with little to no exercise to Extra active for those with very hard exercise routines or a very physical job:

• Sedentary (little or no exercise) – 1.2
• Lightly active (light exercise 1-3 days/week) – 1.375
• Moderately active (moderate exercise 3-5 days/week) – 1.55
• Very active (hard exercise 6-7 days/week) – 1.725
• Extra active (very hard exercise & physical job or training twice per day) – 1.9

Step 6: Calculate the Results

After filling in all the required fields, the calculator will automatically compute your results. The following outputs will be displayed:

• Basal Metabolic Rate (BMR): The number of calories your body needs at rest, shown in calories per day.
• Metabolic Maintenance Rate (MMR): The total calories needed per day, adjusted for your activity level, displayed in calories per day.
• Calories for Weight Loss: The recommended caloric intake for weight loss, calculated as MMR minus 500 calories per day.
• Calories for Weight Gain: Suggested caloric intake for weight gain, calculated as MMR plus 500 calories per day.

Each of these results is formatted as a rounded number with a suffix of calories/day to clearly indicate the daily requirements.

By following these steps carefully, you can effectively use the MMR Calculator to plan your dietary needs according to your goals and lifestyle.