Basal Metabolic Rate (BMR) Calculator
What is Basal Metabolic Rate (BMR)?
Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to perform its essential functions while at rest. These functions include breathing, circulation, cell production, nutrient processing, protein synthesis, and the function of the nervous system. Think of it as the energy your body burns just to keep you alive and functioning at a complete standstill.
Your BMR is influenced by several factors, including:
- Age: BMR generally decreases as you get older.
- Sex: Men typically have a higher BMR than women due to higher muscle mass.
- Body Composition: Muscle tissue burns more calories than fat tissue, even at rest.
- Body Size: Larger individuals generally have a higher BMR.
- Genetics: Individual metabolic rates can vary.
- Hormones: Thyroid hormones, for instance, play a significant role in metabolism.
Understanding your BMR is crucial for managing your weight and overall health. It forms the baseline for calculating your total daily energy expenditure (TDEE), which accounts for your activity level on top of your resting metabolism. By knowing your BMR, you can better estimate how many calories you need to consume or burn to achieve weight loss, maintenance, or gain.
How is BMR Calculated?
The most common and widely accepted formulas for calculating BMR are the Mifflin-St Jeor equation and the Harris-Benedict equation. This calculator uses the Mifflin-St Jeor equation, which is generally considered more accurate for most people.
Mifflin-St Jeor Equation:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Simply input your gender, weight, height, and age into the calculator above to get an estimate of your Basal Metabolic Rate in calories per day.