Basal Metabolic Rate Calculator

Basal Metabolic Rate Calculator

Basal metabolic rate is a term that refers to the energy a person needs at complete rest. You can use this basic figure to estimate how many calories you should be consuming daily, by factoring in your activity level. An individual that works full time in an office will likely require fewer calories than a similar person working in manual labor, even though their BMR might be similar. Thus, individual calorie requirements will change over an array of factors. On this page, you can find all the relevant tools and resources to understand your unique nutritional needs.If you're just looking to get your daily calories in one quick step, click here .

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What is basal metabolic rate (BMR)?
Your basal metabolic rate is the amount of energy your body needs at rest. It works on the notion that you are in a comfortable, relaxed state and that you have been fasting for some time, approximately 12 hours. Essentially, it is the time that your body is not consuming energy for a bodily function like digestion. During this time, your body is only maintaining the functions of vital organs such as your heart, muscles, lungs, liver, intestines, and nervous system.
Your BMR is reliant on many factors like your gender, age, height, and weight. An individual that is slender and in their mid-fifties will have a lower BMR than an NFL linebacker half their age. There are some other variables that may indirectly affect your score too. Your muscle mass, whether well developed or lacking, will affect your resting calories. Likewise, a woman that becomes pregnant will have different energy needs at rest to ensure the wellbeing of her developing baby
Since your BMR only represents resting calories, it is always necessary to adjust the numbers upwards to account for your actual activity level. Thus, BMR is only the starting point to determine your specific nutrient needs . To estimate your daily calorie requirements, you’ll have to multiply your BMR by an activity factor in the activity table below. This will establish your total daily energy expenditure – the number of calories you need to maintain your current weight.
The Mifflin – St Jeor equation of BMR
Harris- Benedict published the original equation for BMR for men and women in 1918, but it was later revised by Dr. Mifflin and St Jeor in 1990 – this is the formula that is being used by this calculator. It is adapted to your gender.
BMR for men : (10x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
BMR for women: (10x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
Calculate your daily calories
To figure out your total daily energy expenditure, multiply your calories at rest by an activity factor in the table below:
Activity Activity Multiplier
Little to no exercise, sedentiary lifestyle BMR x 1.2
Lightly active at work or by exercise (1-3 days pers week) BMR x 1.375
Moderately active at work or by exercise (3-5 days per week) BMR x 1.55
Heavy exercise or demanding manual labor (6-7 days per week) BMR x 1.725
Very heavy exercise (2x per day) or demanding manual labour + regular exercise BMR x 1.9
How accurate is the calculator?
Although this calculator is a great tool, all results should be used as an approximation only. It is possible to overestimate or underestimate our weight and activity levels, even when trying to be completely honest. Further, this calculator is not able to measure lean body mass, which is an essential component in identifying BMR. This is because muscle tissue has been observed to burn roughly 3.3 times more calories per pound than fat. As an example, a bodybuilder will have a greater needs at rest than an individual that is the same weight but considered obese.
For a more accurate analysis of your BMR, you should inquire with a trusted health practitioner or a local health facility. However, even with the most advanced technology, it is not possible to identify your BMR with complete certainty.
How to use the calculator
The BMR calculator is very simple and straightforward to use. It only requires some basic information you should already know about yourself like your age, gender, height, and weight. When this information is added to the BMR calculator, you will receive a prompt on the right-hand side detailing your resting calorie requirements per day.
Your results
BMR Calculator Result
To the right of the information inputs you will find your recommended daily BMR.
This calculator may be a great starting point for nutritional planning, but it is recommended to track your weight on a weekly basis to determine if you need to optimize your calorie intake in order to reach your fitness goals more effectively.
Dont forget to bookmark the BMR calculator and save it to the home screen of your smartphone if you think you will be making regular BMR calculations. If you found this page useful, you can promote us on social media using the share feature.