Basal Metabolic Rate
BMR Calculator
Disclaimer
NOTE: The information provided by this calculator is intended for general informational and educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. The calculator aims to give an estimate of an individual's Basal Metabolic Rate (BMR), but this figure is not definitive.
Each individual's metabolic rate is affected by a variety of factors such as age, weight, height, body composition, and lifestyle, some of which are not accounted for in this calculator. Accurate measurements like Body Fat Percentage can be challenging to obtain without specialized equipment and trained professionals.
If you're considering making changes to your diet, exercise routine, or any aspect of your health and wellness, it is essential to consult with a qualified healthcare provider for personalized advice.
What is BMR?
Basal Metabolic Rate (BMR) is a measure of the amount of energy your body needs to maintain basic physiological functions while at rest. These basic functions include breathing, circulation of blood, control of body temperature, cell growth, brain and nerve activity, and contraction of muscles. Essentially, BMR is an estimate of the calories you would burn per day if you were at rest all day long, doing nothing more than lying down.
Calcululating BMR
BMR is influenced by a variety of factors such as age, weight, height, gender, and body composition. Different equations, like the Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle formulas, can be used to estimate one's BMR, each with varying levels of accuracy and different sets of variables.
The formulas to calculate BMR
- Mifflin-St Jeor:
For males: 10 * weight + 6.25 * height - 5 * age + 5.
For females: 10 * weight + 6.25 * height - 5 * age - 161. - Revised Harris-Benedict:
Men: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years) - Katch-McArdle:
This formula factors in lean body mass and therefore require information about body fat percentage, while others simply use weight, height, and age to make the calculation.
It calculates lean body mass first (weight * (1 - bodyFat / 100)) and then uses it to calculate BMR (370 + 21.6 * leanBodyMass).
Why do I need to know my BMR?
Understanding your BMR can be a crucial component in crafting a diet and exercise regimen to meet specific health goals, such as weight loss or muscle gain. It serves as the foundational rate upon which you can estimate your total daily caloric needs by multiplying it with an activity factor (known as the Total Daily Energy Expenditure, or TDEE) to account for your level of physical activity.
| Activity Level | Description | Activity Factor |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Lightly Active | Light exercise/sports 1-3 days/week | 1.375 |
| Moderately Active | Moderate exercise/sports 3-5 days/week | 1.55 |
| Very Active | Hard exercise/sports 6-7 days a week | 1.725 |
| Super Active | Very hard exercise/sports & physical job | 1.9 |
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