How Do You Calculate Your Basal Metabolic Rate – Cost Calculator

Basal Metabolic Rate (BMR) Calculator

Gender: Male Female Weight (kg): Height (cm): Age (years):

Your Basal Metabolic Rate (BMR):

Your BMR represents the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production.

Understanding Your Basal Metabolic Rate (BMR)

The Basal Metabolic Rate (BMR) is the minimum amount of energy your body needs to function at rest. Think of it as the calorie expenditure required to keep your vital organs running, even if you were to spend the entire day lying perfectly still. This includes processes like breathing, maintaining body temperature, circulation, cell production, and brain activity.

Why is BMR Important?

Understanding your BMR is a fundamental step in managing your weight and overall health. It forms the baseline for your total daily energy expenditure (TDEE). Your TDEE is your BMR plus the calories you burn through physical activity and the thermic effect of food (the energy used to digest and absorb nutrients). By knowing your BMR, you can more accurately estimate how many calories you need to consume to maintain, lose, or gain weight.

Factors Influencing BMR

Several factors can influence your BMR, including:

Age: BMR typically decreases as you get older.
Sex: Men generally have a higher BMR than women due to a higher muscle mass.
Body Composition: Muscle tissue burns more calories at rest than fat tissue. Therefore, individuals with more muscle mass tend to have a higher BMR.
Body Size and Composition: Larger individuals generally have a higher BMR.
Genetics: Your inherited traits can play a role in your metabolic rate.
Hormonal Status: Conditions affecting hormones can alter BMR.
Body Temperature: A higher body temperature increases metabolic rate.

How to Calculate BMR: The Mifflin-St Jeor Equation

The Mifflin-St Jeor equation is widely considered one of the most accurate formulas for estimating BMR. It is preferred over older equations like the Harris-Benedict equation because it was developed more recently and accounts for variations in body composition.

The formulas are as follows:

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

Example Calculation

Let's calculate the BMR for a 35-year-old male who weighs 80 kg and is 180 cm tall.

Using the formula for men:

BMR = (10 × 80) + (6.25 × 180) – (5 × 35) + 5

BMR = 800 + 1125 – 175 + 5

BMR = 1755 calories per day

Now, let's calculate for a 28-year-old female who weighs 65 kg and is 165 cm tall.

Using the formula for women:

BMR = (10 × 65) + (6.25 × 165) – (5 × 28) – 161

BMR = 650 + 1031.25 – 140 – 161

BMR = 1380.25 calories per day

Using the Calculator

To use the calculator above, simply input your gender, weight in kilograms, height in centimeters, and age in years. Click the "Calculate BMR" button, and it will provide your estimated Basal Metabolic Rate in calories per day.