BMR Calculator - Basal Metabolic Rate

How to Calculate Basal Metabolic Rate (BMR)

Understanding your Basal Metabolic Rate (BMR) is crucial for managing your weight and overall health. BMR represents the number of calories your body burns at rest to maintain basic life functions such as breathing, circulation, and cell production.

BMR Formula

The Mifflin-St Jeor Equation is widely used to calculate BMR:

For males: $$BMR = 10W + 6.25H - 5A + 5$$

For females: $$BMR = 10W + 6.25H - 5A - 161$$

Where:

• W is body weight in kg
• H is body height in cm
• A is age in years

Calculation Steps

1. Gather the necessary information: age, sex, height (in cm), and weight (in kg)
2. Choose the appropriate formula based on sex
3. Input the values into the formula
4. Perform the calculation
5. Interpret the results

Example Calculation

Let's calculate the BMR for a 30-year-old male who is 180 cm tall and weighs 75 kg.

Step 1: Identify the values

• W (Weight) = 75 kg
• H (Height) = 180 cm
• A (Age) = 30 years
• Sex = Male

Step 2: Use the male formula

$$BMR = 10W + 6.25H - 5A + 5$$

Step 3: Input the values

$$BMR = 10(75) + 6.25(180) - 5(30) + 5$$

Step 4: Perform the calculation

$$\begin{align} BMR &= 750 + 1125 - 150 + 5 \\ &= 1730 calories/day \end{align}$$

Therefore, this 30-year-old male has a BMR of approximately 1730 calories per day.

Interpreting the Results

When interpreting your BMR, keep in mind:

• BMR represents the minimum number of calories your body needs at rest
• Total daily energy expenditure (TDEE) will be higher due to physical activity
• BMR can be influenced by factors such as muscle mass, genetics, and hormones
• Use BMR as a starting point for creating nutrition and exercise plans

Visual Representation

This graph illustrates how BMR translates to total daily calorie needs based on different activity levels. It uses the example BMR of 1730 calories and applies activity multipliers to estimate total daily energy expenditure.