Basal Metabolic Rate (BMR) Calculator

What is Basal Metabolic Rate (BMR)?

Basal Metabolic Rate (BMR) is the number of calories your body burns while at rest to maintain basic life functions such as breathing, circulation, and cell production. It represents the minimum amount of energy needed to keep your body functioning at rest.

The Harris-Benedict Equation for BMR Calculation

The Harris-Benedict equation is commonly used to estimate BMR:

For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

Step-by-Step BMR Calculation

1. Gather the required information: age, weight, height, and gender.
2. Convert weight to kilograms and height to centimeters if necessary.
3. Choose the appropriate equation based on gender.
4. Plug the values into the equation and calculate.

Example Calculation

Let's calculate the BMR for a 30-year-old man who weighs 70 kg and is 175 cm tall:

1. BMR = 88.362 + (13.397 × 70) + (4.799 × 175) - (5.677 × 30)
2. BMR = 88.362 + 937.79 + 839.825 - 170.31
3. BMR ≈ 1695.67 calories/day

Interpreting Your BMR

Your BMR is the baseline number of calories you burn each day. To estimate your total daily calorie needs, multiply your BMR by an activity factor:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
• Very active (hard exercise 6-7 days/week): BMR × 1.725
• Extra active (very hard exercise & physical job or 2x training): BMR × 1.9

Understanding your BMR can help you make informed decisions about your diet and exercise routine to maintain, lose, or gain weight effectively.