What Is BMR?

Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to function while at complete rest. This includes essential processes like breathing, blood circulation, nutrient processing, and cell production. BMR typically accounts for 60–75% of your total daily calorie expenditure.

BMR Formulas Explained

Mifflin-St Jeor (Recommended)

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Harris-Benedict (Revised)

Men: BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) − 5.677 × age

Women: BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) − 4.330 × age

Katch-McArdle

Both: BMR = 370 + 21.6 × lean body mass(kg)

This formula is most accurate when body fat percentage is known, as it uses lean body mass rather than total weight.

Factors That Affect BMR

• Age: BMR decreases ~1–2% per decade after 20
• Gender: Males typically have 5–10% higher BMR
• Body composition: More muscle = higher BMR
• Genetics: Can account for up to 10% variation
• Hormones: Thyroid hormones significantly impact BMR
• Temperature: Cold environments can increase BMR

Disclaimer: BMR calculations provide estimates. Individual metabolic rates can vary. Consult a healthcare professional for personalized nutrition advice.