Understanding BMR
BMR accounts for 60-75% of daily calorie expenditure. It is influenced by age, gender, weight, height, and genetics.
Factors That Affect BMR
| Factor | Effect |
|---|---|
| Muscle Mass | More muscle = higher BMR |
| Age | BMR decreases ~2% per decade after 20 |
| Temperature | Cold exposure increases BMR |
| Thyroid | Thyroid hormones regulate metabolism |
How to Use This BMR Calculator
Enter your gender, age, height, and weight. The calculator estimates your Basal Metabolic Rate — the calories your body burns at complete rest — and daily needs by activity level.
Formula & How It Works
Mifflin-St Jeor: Men BMR = 10×weight(kg) + 6.25×height(cm) – 5×age – 5. Women BMR = 10×weight(kg) + 6.25×height(cm) – 5×age – 161.
Calculation Example
Male, 35 years, 180 cm, 80 kg: BMR = 10(80) + 6.25(180) – 5(35) – 5 = 1,745 cal/day. With moderate exercise (×1.55): 2,705 cal/day maintenance.
Expert Tips
BMR accounts for 60-75% of daily calorie burn. Muscle mass increases BMR, so strength training helps metabolism. Do not eat below your BMR — it can slow metabolism and cause muscle loss.
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate is the calories your body burns at complete rest — breathing, circulation, cell production.
Should I eat at my BMR?
BMR is your minimum. Eat above BMR but below TDEE for weight loss. Never eat below BMR for extended periods.
Which formula is more accurate?
Mifflin-St Jeor is considered more accurate for most adults. Harris-Benedict tends to slightly overestimate.