What is BMR (Basal Metabolic Rate)?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production. It represents the minimum energy needed to keep your body functioning while at complete rest.
Understanding your BMR is essential for weight management, as it forms the foundation for calculating your Total Daily Energy Expenditure (TDEE). Our BMR calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating basal metabolic rate.
How to Calculate BMR
BMR is calculated using the Mifflin-St Jeor equation, which takes into account your gender, age, height, and weight. This formula provides a more accurate estimate than older methods like the Harris-Benedict equation.
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161Example: 30-year-old male, 175 cm tall, 70 kg.
BMR = 10 × 70 + 6.25 × 175 - 5 × 30 + 5
BMR = 700 + 1,093.75 - 150 + 5
BMR = 1,648.75 calories/day
Result: Approximately 1,649 calories per day
Understanding BMR Factors
- Gender:Men typically have higher BMR than women due to greater muscle mass and lower body fat percentage.
- Age:BMR decreases with age as muscle mass naturally declines and metabolism slows down.
- Height:Taller individuals generally have higher BMR due to larger body surface area and more cells to maintain.
- Weight:Heavier individuals have higher BMR because more body mass requires more energy to maintain.
- Muscle Mass:Muscle tissue burns more calories at rest than fat tissue, so individuals with more muscle have higher BMR.
Real-World Uses
Weight Loss Planning
Use BMR to calculate your TDEE and create a calorie deficit for safe and effective weight loss.
Weight Gain Goals
Calculate your caloric needs to gain weight in a healthy, controlled manner by eating above your TDEE.
Fitness & Nutrition
Plan meal portions and macronutrient distribution based on your metabolic needs.
Medical Applications
Healthcare professionals use BMR to determine caloric requirements for patients with specific medical conditions.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is the calories burned at complete rest, while TDEE (Total Daily Energy Expenditure) includes all daily activities. TDEE = BMR × Activity Factor.
How accurate is the BMR calculation?
The Mifflin-St Jeor equation is accurate within 10% for most people. For precise measurements, professional metabolic testing is recommended.
Can I change my BMR?
Yes, building muscle through strength training can increase your BMR, as muscle burns more calories at rest than fat tissue.