What Is BMR and How to Calculate Your Basal Metabolism
Understanding your body's resting calorie needs
Quick Answer
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest. The most accurate formula is the Mifflin-St Jeor equation: Male: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161, Female: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. This gives you your baseline calorie burn.
Understanding Basal Metabolic Rate
Your Basal Metabolic Rate is the minimum number of calories your body needs to sustain life while at complete rest. It accounts for about 60-75% of your total daily energy expenditure. BMR is often called your "metabolic engine" because it represents the energy your body uses just to keep vital organs functioning.
What BMR Includes
- Breathing
- Heartbeat
- Cell production
- Organ function
- Body temperature
- Brain activity
BMR Calculation Formulas
Several formulas exist to estimate BMR. The Mifflin-St Jeor formula is widely regarded as the most accurate for modern populations:
Mifflin-St Jeor Formula (Recommended)
Most accurate for adults
Male: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Female: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Harris-Benedict Formula
Older formula, slightly less accurate
Male: 66.5 + 13.75 × weight(kg) + 5 × height(cm) - 6.75 × age
Female: 655 + 9.56 × weight(kg) + 1.85 × height(cm) - 4.68 × age
Average BMR Ranges by Gender
| Gender | Age Group | Average BMR (kcal/day) |
|---|---|---|
| Male | 18-30 | 1,600-2,200 |
| Male | 31-50 | 1,500-2,100 |
| Female | 18-30 | 1,200-1,800 |
| Female | 31-50 | 1,100-1,700 |
How to Increase Your BMR
While genetics play a significant role, there are ways to boost your metabolism:
- 1
Build muscle: Muscle tissue burns more calories at rest than fat tissue.
- 2
Stay hydrated: Even mild dehydration can slow metabolism.
- 3
Eat enough protein: Protein requires more energy to digest than carbs or fats.
- 4
Get enough sleep: Poor sleep disrupts hunger hormones and metabolism.
Authority Source
BMR formulas based on research from the American Journal of Clinical Nutrition. Mifflin-St Jeor formula is recommended by the Academy of Nutrition and Dietetics.