BMR Calculator
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What is BMR?
BMR, or Basal Metabolic Rate, represents the number of calories your body needs to perform basic functions while at rest. These functions include
- Breathing
- Circulating blood
- Maintaining body temperature
- Metabolism
- Cell function, growth, and repair
Ideal BMR for Men and Women
Check out the table below to know the ideal or normal BMR for women and men per hour:
| Age | Male (cal/hr) | Female (cal/hr) |
|---|---|---|
| 20-29 | 39.5 | 37.0 |
| 30-39 | 39.5 | 36.5 |
| 40-49 | 38.5 | 36.5 |
| 50-59 | 37.5 | 35.0 |
BMR RANGES
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CALCULATING YOUR BMR
It’s easy enough to find a rough estimate of your BMR. Though actual amounts will vary according to person—there are too many variables to take into account to be 100% accurate all the time—a simple BMR calculator will be able to put you in the right ballpark.
Alternatively, you can do it yourself using a simple enough equation. This is called the Harris-Benedict equation, and it goes like this:
For women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
For men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
WHY YOUR BMR IS SO IMPORTANT
Whether your goal is to shed excess weight or gain muscle, understanding your BMR is vital. Here's how it can be applied to both scenarios:
BMR Calculator to Lose Weight: To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than your body needs. Knowing your BMR allows you to estimate your daily calorie needs accurately. You can then adjust your calorie intake and monitor your progress.
BMR Calculator to Gain Weight: Conversely, if you're looking to gain weight, you'll want to consume more calories than your BMR. This surplus provides your body with the necessary energy to build muscle and increase your overall mass.
Methods to Calculate BMR
The methods to calculate BMR have evolved. Here are a few methods listed below used to calculate BMR:
- Equation-Based Methods:
- Manual Calculations: Traditional equations like Harris-Benedict or Mifflin-St Jeor can be calculated manually using pen and paper.
- Online BMR Calculators: These calculators use established equations to provide quick estimates.
- Physiological Measurements: Indirect Calorimetry and Doubly Labeled Water Method provide highly accurate measures of metabolic rate.
- Body Composition Assessments: BIA, DEXA, and Bod Pod offer detailed insights into BMR through body composition measurements.
- Clinical Assessments: Resting Metabolic Rate (RMR) is another method of assessing metabolic rates, similar to BMR.