BMR Calculator
Calculate Your BMR & Daily Calories
Basal Metabolic Rate (BMR) represents the number of calories your body needs to maintain basic physiological functions—such as breathing, circulation, and cell production—while at rest. It accounts for approximately 60-75% of your total daily energy expenditure.
Factors Influencing BMR:
- Age: BMR decreases with age, reducing by about 1-2% per decade.
- Sex: Males typically have a higher BMR than females due to greater muscle mass.
- Body Composition: More muscle mass increases BMR, as muscle tissue burns more calories than fat tissue.
- Genetics: Inherited traits can influence metabolic rate.
Calculating Your BMR:
The Mifflin-St Jeor equation is a widely used method to estimate BMR:
- For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
- For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
This formula considers weight, height, age, and sex to provide an estimate of daily caloric needs at rest.
Understanding Total Daily Energy Expenditure (TDEE):
While BMR indicates calories burned at rest, Total Daily Energy Expenditure (TDEE) includes all activities, from walking to exercising. To maintain, lose, or gain weight, it’s essential to balance caloric intake with TDEE.
Frequently Asked Questions
How does muscle mass affect BMR?
Increased muscle mass elevates BMR because muscle tissue requires more energy to maintain than fat tissue.
Can BMR be increased through lifestyle changes?
Yes, engaging in weight training and consuming a high-protein diet can slightly raise BMR.
Is BMR the same as Resting Metabolic Rate (RMR)?
While both measure caloric burn at rest, RMR includes energy expended by digestion and minor movements, whereas BMR measures basic bodily functions.
Why does BMR decrease with age?
BMR decreases with age due to factors like loss of muscle mass and hormonal changes.
How accurate are BMR calculators?
BMR calculators provide estimates based on standard formulas, but individual variations like genetics and specific body compositions can influence accuracy.