PUNJABI FITNESS
BMR Calculator
give you a personalised starting point in seconds.
- Weight loss/gain planning
- Setting daily calorie intake
- Understanding your metabolism
A BMR calculator estimates the number of calories your body burns at rest using factors like age, gender, weight, and height. It applies scientifically proven formulas like the Mifflin-St. Jeor Equation.
Yes! As you age, muscle mass decreases, which lowers BMR. This means you may need fewer calories as you grow older unless you maintain muscle through exercise.
BMR is calculated using formulas like the Mifflin-St Jeor Equation, which considers age, weight, height, and gender. Our BMR calculator does this instantly for you!
BMR (Basal Metabolic Rate) is the number of calories your body burns while at rest to maintain essential functions like breathing, circulation, and cell production. Knowing your BMR helps you manage weight, plan diets, and understand your metabolism.
Normal range is 300–1,000 ng/dL. Below 300 is considered low (hypogonadism), which can cause fatigue, low sex drive, and muscle loss.
Yes. Belly fat produces an enzyme (aromatase) that converts testosterone into estrogen. The more belly fat → the lower your testosterone.
Yes. Even men in their 20s and 30s can face low testosterone if they have bad sleep, stress, junk food, alcohol, or obesity.
In most cases, no. Natural lifestyle changes (lifting weights, eating clean, sleeping on time) are enough. Injections are only for medically diagnosed low levels, prescribed by doctors.
- Zinc-rich foods: pumpkin seeds, peanuts, paneer, chana
- Vitamin D: milk, curd, fish, sunlight
- Healthy fats: ghee, almonds, mustard oil
- Protein: eggs, chicken, dals, tofu
No. Science shows that normal masturbation does not lower testosterone levels. Only extreme addiction to porn/lack of sleep can affect hormones indirectly.
Yes, especially compound lifts (squats, deadlifts, push-ups). After strength training, testosterone spikes for a few hours — and long-term training keeps it higher.
Because testosterone naturally declines 1% every year after 30. But with fitness, diet, and recovery, you can slow down this decline.
Yes, but weight loss is slower due to water retention. Focus on maintaining, not cutting.
Yes, listen to your body. Choose lighter activity like yoga or walking instead.