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BMR Calculator

Calculate your Basal Metabolic Rate (BMR) - the calories your body burns at complete rest.

About BMR: Your Basal Metabolic Rate is the amount of energy your body needs to maintain basic physiological functions like breathing, circulation, and cell production. This accounts for about 60-75% of total daily calorie expenditure.

What is BMR?

Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to perform basic life-sustaining functions while at complete rest. These functions include breathing, circulation, cell production, nutrient processing, protein synthesis, and ion transport.

BMR accounts for approximately 60-75% of total daily energy expenditure in most sedentary individuals. Even when you're not moving, your body is constantly working to keep you alive, and this energy expenditure is your BMR.

The Mifflin-St Jeor equation, used in this calculator, is considered the most accurate for estimating BMR in healthy individuals. It was developed in 1990 and has been validated in numerous studies.

Sources: American Journal of Clinical Nutrition, Journal of the Academy of Nutrition and Dietetics

How BMR is Calculated

The Mifflin-St Jeor equation is the most accurate formula for calculating BMR:

  1. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  2. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
  3. Enter your weight, height, age, and select your gender.
  4. The calculator applies the appropriate formula.
  5. The result is your daily calorie needs at complete rest.

Understanding Your BMR

Your BMR represents the calories your body burns at complete rest. To determine your total daily energy expenditure (TDEE), multiply your BMR by an activity factor: Sedentary (little exercise) = 1.2; Lightly active (1-3 days/week) = 1.375; Moderately active (3-5 days/week) = 1.55; Very active (6-7 days/week) = 1.725; Extra active (very hard exercise) = 1.9.

Limitations of BMR Calculations

How to Influence Your Metabolism

Frequently Asked Questions

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through all activities, exercise, and digestion. To maintain weight, eat at TDEE. To lose weight, eat less than TDEE.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most accurate BMR formula for healthy individuals, with studies showing it's accurate within about 10% of measured BMR. However, individual variations exist, and indirect calorimetry (breath testing) is the gold standard for clinical measurement.

Does BMR change with age?

Yes, BMR typically decreases with age, starting around age 30. This decline is primarily due to loss of muscle mass (sarcopenia) and hormonal changes. The rate of decline is approximately 1-2% per decade, though this can be mitigated through regular strength training and adequate protein intake.

Can I increase my BMR?

You can increase your BMR by building muscle mass through strength training. Muscle tissue burns more calories at rest than fat tissue. Other factors that can help include staying hydrated, getting adequate sleep, managing stress, and consuming enough protein. Certain foods (like those containing capsaicin) may cause temporary metabolic increases.

Why do men have higher BMR than women?

Men typically have higher BMR than women of the same age and weight because men generally have more muscle mass and less body fat. Muscle tissue is more metabolically active than fat tissue. Hormonal differences, particularly testosterone levels in men, also contribute to higher muscle mass and consequently higher BMR.

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