BMR Calculator

The Basal Metabolic Rate (BMR) Calculator estimates your basal metabolic rate—the

amount of energy expended while at rest in a neutrally temperate environment, and in a
post-absorptive state (meaning that the digestive system is inactive, which requires
about 12 hours of fasting).

US UnitsMetric UnitsOther Units

28
Age  ages 15 - 80
Gender male    female
180
Height cm
Weight
+ Settings

Result
BMR = 1,604 Calories/day
Daily calorie needs based on activity level
Activity Level Calorie
Sedentary: little or no exercise 1,925
Exercise 1-3 times/week 2,206
Exercise 4-5 times/week 2,350
Daily exercise or intense exercise 3-4 times/week 2,486
Intense exercise 6-7 times/week 2,767
Very intense exercise daily, or physical job 3,048
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

RelatedBody Fat Calculator | Calorie Calculator

The basal metabolic rate (BMR) is the amount of energy needed while resting in a
temperate environment when the digestive system is inactive. It is the equivalent of
figuring out how much gas an idle car consumes while parked. In such a state, energy
will be used only to maintain vital organs, which include the heart, lungs, kidneys,
nervous system, intestines, liver, lungs, sex organs, muscles, and skin. For most
people, upwards of ~70% of total energy (calories) burned each day is due to upkeep.
Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of
food, also known as thermogenesis.
The BMR is measured under very restrictive circumstances while awake. An accurate
BMR measurement requires that a person's sympathetic nervous system is inactive,
which means the person must be completely rested. Basal metabolism is usually the
largest component of a person's total caloric needs. The daily caloric need is the BMR
value multiplied by a factor with a value between 1.2 and 1.9, depending on activity
level.
In most situations, the BMR is estimated with equations summarized from statistical
data. The Harris-Benedict Equation was one of the earliest equations introduced. It was
revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St
Jeor Equation was introduced. The Mifflin-St Jeor Equation has been shown to be more
accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is
slightly different in that it calculates resting daily energy expenditure (RDEE), which
takes lean body mass into account, something that neither the Mifflin-St Jeor nor the
Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is
considered the most accurate equation for calculating BMR with the exception that the
Katch-McArdle Formula can be more accurate for people who are leaner and know their
body fat percentage. You can pick the equation to be used in the calculation by expand
the settings.
The three equations used by the calculator are listed below:
Mifflin-St Jeor Equation:
For men:
BMR = 10W + 6.25H - 5A + 5
For women:
BMR = 10W + 6.25H - 5A - 161
Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H - 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
where:
W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage
BMR Variables
Muscle Mass – Aerobic exercise such as running or cycling has no effect on BMR.
However, anaerobic exercise, such as weight-lifting, indirectly leads to a higher BMR
because it builds muscle mass, increasing resting energy consumption. The more
muscle mass in the physical composition of an individual, the higher the BMR required
to sustain their body at a certain level.
Age – The more elderly and limber an individual, the lower their BMR, or the lower the
minimum caloric intake required to sustain the functioning of their organs at a certain
level.
Genetics – Hereditary traits passed down from ancestors influence BMR.
Weather – Cold environments raise BMR because of the energy required to create a
homeostatic body temperature. Likewise, too much external heat can raise BMR as the
body expends energy to cool off internal organs. BMR increases approximately 7% for
every increase of 1.36 degrees Fahrenheit in the body's internal temperature.
Diet – Small, routinely dispersed meals increase BMR. On the other hand, starvation
can reduce BMR by as much as 30%. Similar to a phone that goes into power-saving
mode during the last 5% of its battery, a human body will make sacrifices such as
energy levels, moods, upkeep of bodily physique, and brain functions in order to more
efficiently utilize what little caloric energy is being used to sustain it.
Pregnancy – Ensuring the livelihood of a separate fetus internally increases BMR. This
is why pregnant women tend to eat more than usual. Also, menopause can increase or
decrease BMR depending on hormonal changes.
Supplements – Certain supplements or drugs raise BMR, mostly to fuel weight loss.
Caffeine is a common one.

BMR Tests
Online BMR tests with rigid formulas are not the most accurate method of determining
an individual's BMR. It is better to consult a certified specialist or measure BMR through
a calorimetry device. These handheld devices are available in many health and fitness
clubs, doctor offices, and weight-loss clinics.

Resting Metabolic Rate

While the two are used interchangeably, there is a key difference in their definitions.
Resting metabolic rate, or RMR for short, is the rate at which the body burns energy in a
relaxed, but not fully inactive state. It is also sometimes defined as resting energy
expenditure, or REE. BMR measurements must meet total physiological equilibrium
while RMR conditions of measurement can be altered and defined by contextual
limitations.

Modern Wisdom
A 2005 meta-analysis study on BMR* showed that when controlling all factors of
metabolic rate, there is still a 26% unknown variance between people. Essentially, an
average person eating an average diet will likely have expected BMR values, but there
are factors that are still not understood that determines BMR precisely.
Therefore, all BMR calculations, even using the most precise methods through
specialists, will not be perfectly accurate in their measurements. Not all human bodily
functions are well understood just yet, so calculating total daily energy expenditure
(TDEE) derived from BMR estimates are just that, estimates. When working towards
any sort of health or fitness goals, BMR can aid in laying down the foundations, but from
there on it has little else to offer. A calculated BMR and thus TDEE may result in
unsatisfactory results because of their rough estimates, but maintaining a daily journal
of exercise, food consumption, etc., can help track the factors that lead to any given
results and help determine what works, as well as what needs to be improved upon.
Tracking progress in said journal and making adjustments over time as needed is
generally the best indication of progress towards reaching personal goals

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