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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).

Result

BMR = 1,333 Calories/day

Daily calorie needs based on activity level
Activity Level Calorie
Sedentary: little or no exercise 1,599
Exercise 1-3 times/week 1,832
Exercise 4-5 times/week 1,952
Daily exercise or intense exercise 3-4 times/week 2,065
Intense exercise 6-7 times/week 2,299
Very intense exercise daily, or physical job 2,532
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.

US Units Metric Units Other Units

Age 15 ages 15 - 80

Gender male female

Height 152.4 cm

Weight 45 kg

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Related
Body 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, brain,
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 does. 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 expanding 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 exercises, such as

running or cycling, have no effect on BMR.
However, anaerobic exercises, such as weight-
lifting, indirectly lead to a higher BMR because
they build 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 goal, 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.

Reference
* Johnstone AM, Murison SD, Duncan JS, Rance KA,
Speakman JR, Factors influencing variation in basal
metabolic rate include fat-free mass, fat mass, age, and
circulating thyroxine but not sex, circulating leptin, or
triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.

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