Basal Metabolic Rate BMR Calculator To Count Minimum Calories

Written by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years
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The Basal Metabolic Rate (BMR) calculator is an effective tool to measure the energy expended by your body while you are resting. Your BMR determines the minimum amount of calories your body needs to accomplish basic functions.

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What Is BMR (Basal Metabolic Rate)

BMR stands for Basal Metabolic Rate. It is the rate of energy applied per unit time of a body 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. The most commonly followed formula in recent times is the Mifflin-St. Jeor equation (2). Apply it as follows:

  • 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 by your body to perform basic functions in a rested state. It is needed for processes like respiration, blood circulation, regulation of body temperature, cell growth, brain and nerve functions, contraction of muscles, etc. About 70% of the calories consumed every day are utilized for basal metabolism.

If you lead a sedentary lifestyle with little to no exercise, you should consume calories as per your BMR to maintain adequate calorie consumption. If you are physically active and use more of your muscles, your calorie consumption should be more than your BMR as you burn more calories to exert all that energy.

Having a high BMR means you have a strong metabolic rate. This builds your lean tissue 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, consult a professional to understand the calorie deficit standard that will work for your body type and lifestyle. People usually opt for a 500-1000 calorie deficit per day, which amounts to a weight loss of about 1-2 pounds per week. However, if that is a lot for you, discuss with your instructor for a more appropriate plan to suit your current level of physical activity and diet.

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 a 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 relaxed or sleeping. Some professionals use RMR and BMR interchangeably. However, the distinction lies in the control measures and the influence of external factors. BMR is often measured when you are fasting or have just woken up from a night of restful sleep. However, RMR allows light activity and is often measured after short periods of fasting and sleep.

Frequently Asked Questions

Should I eat less than my BMR?

No. It is ideal to consume the number of calories that match your BMR as it represents a minimum calorific value your body needs to perform its most basic functions.

What is a good BMR number?

Most people’s BMR value falls between 1000-2000, which means your body generally needs these many calories to function properly while resting.

How do I increase my BMR to lose weight?

Drinking enough water, getting proper sleep, eating enough calories, reducing stress levels,
and doing high-intensity workouts may help increase your BMR to lose weight.

Is a BMR of 1700 good?

If your BMR is 1700 calories, you should never eat less than 1700 calories in a day. If you eat less than that, regardless of how much fat you have to lose, you encourage adaptive thermogenesis (the change in energy expenditure
following long-term overfeeding and underfeeding).

What is the ideal BMR for a woman?

There is no ideal BMR for a woman as it depends on her physical characteristics. That said, most women have an average BMR of 1550 calories.

  1. 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
  2. Predicting Equations and Resting Energy Expenditure Changes in Overweight Adults
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7478086/

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Himanshi Mahajan

Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres. She aims to use her natural penchant for science and her love for writing to present engaging content to readers. When...read full bio