Basal Metabolic Rate (BMR) is an effective tool to measure your minimum energy expenditure while you are resting. Your BMR determines the minimum calories youe body needs to accomplish basic functions.
Calculation for a of years with a height of and weight of .
Maintenance calories per day
What Is BMR(Basal Metabolic Rate)?
BMR stands for Basal Metabolic Rate. It is the rate of energy expenditure per unit time at rest. BMR can only be measured in endothermic animals. The amount of energy expenditure is often measured by oxygen consumption (1).
How To Calculate Your BMR Manually
To calculate BMR, you need to check your height and weight and analyze your activity level. If you are aware of all these parameters, you can calculate your BMR manually using the following equations.
BMR For Men
BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) –(5 × age) + 5
BMR For Women
BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) – (5 × age) – 161
Why Does Your BMR Matter?
BMR is the amount of energy needed to perform basic bodily functions while resting, like breathing, blood circulation, regulation of body temperature, cell growth, brain and nerve functions, contraction of muscles, etc. About 70% of calories consumed every day is utilized for basal metabolism.
If you lead a sedentary lifestyle with little to no exercise, you should eat minimum calories according to your BMR. If you are physically active and use more of your muscles, your calorie consumption should be more than the BMR.
Having a high BMR means you have a strong metabolic rate. This builds your lean fat mass and muscle mass, which are important parameters to stay fit and healthy.
How To Use BMR Calculator To Lose Weight
Knowing your BMR is an important factor if you want to lose weight. Once you know your BMR and the calories you expend while doing exercise, you can easily improve your calorie intake.
If you want to lose weight, you need to reduce your intake by 500 calories per day, which is enough to lose 1-2 pounds per week or so based on your activity level.
Are BMR tests accurate?
Online BMR tests give average data to analyze how much you need to consume per day. Consult a medical practitioner and get your BMR checked by using calorimetry device for exact results.
Difference Between BMR And RMR
RMR (Resting Metabolic Rate) is the rate at which your body expends calories while you are in relaxed or sleeping, while BMR measures the minimum calorie expenditure while you are resting or inactive but awake.
- On the Utility of Uniformity in the Definition of Basal Rate of Metabolism, The University of Chicago Press Journal. https://www.journals.uchicago.edu/doi/10.1086/515881