Warning!
This calculator is intended to serve as an informational tool only. Always look for a trained health professional for proper follow-up!
Table of Contents
- About the BMR calculator
- How to use the BMR calculator?
- What is basal metabolic rate?
- How to calculate basal metabolic rate?
- Understanding the calculation result
- Factors that affect BMR
- Myths about BMR
- Frequently asked questions about the subject
About the BMR calculator
With this free online BMR calculator, you'll be able to calculate your Basal Metabolic Rate, or simply BMR.
In this article, we will explain you about BMR and why it is an important measure for your health. Understanding BMR can help you if you are trying to lose weight or even trying to gain weight.
To calculate the basal metabolic rate there are several formulas and this calculator allows you to choose between three, they are:
- Mifflin-St Jeor;
- Harris–Benedict;
- Harris–Benedict - Revised Formula.
Further on, we explain about each one.
How to use the BMR calculator?
Calculating your basal metabolic rate with this calculator is very easy and intuitive, just fill in the form fields as follows:
- Gender: Choose one of the options;
- Age: Enter your age;
- Height: Enter your height;
- Weight: Enter your weight;
- Estimation Formula: Choose the formula you want to use for the BMR calculation.
Fill in these fields and click on 'Calculate' to get the result.
To clear all filled fields and redo the calculation with other data, simply click the 'Clean' button.
What is basal metabolic rate?
BMR is the acronym for Basal Metabolic Rate, this term refers to the number of calories that the human body expends just to keep functioning at rest.
Functions such as circulation, cell production, respiration and heartbeat require the burning of calories even when you are at rest. That is, these and others are basic functions for the maintenance of life, and they spend energy.
Therefore, the BMR refers to the minimum energy value necessary for the most basic functions of the human body at rest.
How to calculate basal metabolic rate?
To calculate the BMR, it is necessary to have some data and measurements of the person. Write down the following information:
- Gender
- Age
- Height (in cm)
- Weight
To calculate the BMR, choose one of the three formulas that we use in this calculator:
- Mifflin-St Jeor;
This formula created in the 90s is one of the most used to calculate the BMR.
- Men:
- (10 * WEIGHT) + (6.25 * HEIGHT) - (5 * AGE) + 5)
- Women:
- (10 * WEIGHT) + (6.25 * HEIGHT) - (5 * AGE) - 161)
- Harris–Benedict;
Formula created by James Arthur Harris and Francis Gano Harris–Benedict in 1919, it is still one of the most used formulas in the world today.
- Men:
- 66.5 + (13.75 * WEIGHT) + (5.003 * HEIGHT) - (6.75 * AGE)
- Women:
- 655.1 + (9.563 * WEIGHT) + (1.850 * HEIGHT) - (4.676 * AGE)
- Harris–Benedict - Revised Formula.
The Harris–Benedict formula was revised in 1984 to improve its accuracy.
- Men:
- (13.397 * WEIGHT) + (4.799 * HEIGHT) - (5.677 * AGE) + 88.362
- Women:
- (9.247 * WEIGHT) + (3.098 * HEIGHT) - (4.330 * AGE) + 447.593
Use our basic calculator to calculate formulas accurately.
Understanding the calculation result
After clicking the 'Calculate' button, you will see the following result:
- Your Basal Metabolic Rate is: This result shows the BMR for the data entered into the calculator;
- Daily caloric needs based on physical activity level: This table represents the daily expenditure of energy according to the level of physical activity.
Factors that affect BMR
Basal metabolic rate (BMR) is affected by a number of factors that can vary from person to person. Knowing these factors is important to understanding how BMR works and how to use it to improve health and quality of life. Here are some of the main factors that affect BMR:
- Age: BMR decreases with age due to loss of muscle mass and hormonal changes. This means that as we age, we need fewer calories to maintain our weight;
- Gender: Men generally have a higher BMR than women due to their greater muscle mass and higher testosterone levels;
- Height: Taller people tend to have a higher BMR as their body needs more energy to keep them going;
- Body weight: BMR increases with body weight, as a larger body needs more energy to maintain itself;
- Body composition: The amount of muscle mass a person has can affect their BMR, as muscle mass burns more calories at rest than body fat;
- Level of physical activity: The more physically active a person is, the higher their BMR. This is because exercise increases muscle mass and calorie burning;
- Hormones: Hormonal changes, such as those that occur during pregnancy,can affect BMR;
- Genetics: BMR may be influenced by genetics, although the exact extent of this impact is still unclear.
These factors can be used to help adjust a person's diet and physical activity level to achieve their health and weight loss goals. It is important to remember that BMR is only an estimate and that each person is unique and may have different needs. It is always recommended to consult a healthcare professional before making any major changes to your diet or exercise routine.
Myths about BMR
There are many myths about BMR, which can lead to misinterpretation of the calculation. Here are some of the most common myths about BMR:
- Myth 1: BMR remains constant throughout life Some people believe that BMR remains constant throughout life, but this is not true. BMR can change as age, weight, height and gender change.
- Myth 2: BMR is the same for everyone of the same height and weight Although height and weight can be important factors in determining BMR, age, gender, and physical activity level should also be considered. Therefore, BMR is not the same for all people with the same height and weight.
- Myth 3: BMR is the only important factor in weight loss or gain While BMR is an important factor in weight loss or gain, it is not the only important factor. The quantity and quality of food consumed, along with the level of physical activity, also play a significant role in weight maintenance.
- Myth 4: A low BMR means your metabolism is slow A low BMR may indicate that the body needs less energy to function, but this does not necessarily mean that the metabolism is slow. Metabolism is affected by many factors, including age, gender, muscle mass, hormone levels, and other genetic and environmental factors.
- Myth 5: BMR can be easily increased with supplements or pills While some supplements may claim to increase BMR, most lack scientific evidence to support these claims. Also, the best way to increase BMR is through exercise and building muscle mass.
By understanding these common myths, BMR calculator users can better interpret the calculation result and take appropriate action to achieve their health and fitness goals.
Frequently asked questions about the subject
What is the importance of calculating BMR (Basal Metabolic Rate)?
Calculating BMR is important to understand how many calories the body needs daily and adjust calorie intake to achieve weight loss, gain, or maintenance goals.
Is BMR the same as metabolism?
No, BMR is just a part of metabolism. Metabolism includes not only BMR but also the thermic effect of food and physical activity. BMR accounts for about 60-75% of a person's daily energy expenditure.
How can I increase my BMR?
There are several ways to increase BMR, including building muscle mass through strength training exercises, maintaining a healthy and balanced diet, getting enough sleep, staying hydrated, and avoiding excessive stress.
Is BMR different for men and women?
Yes, BMR can vary between men and women due to differences in body composition such as muscle mass and fat. Generally, men have a higher BMR than women, but this can vary depending on other factors such as age and level of physical activity.
Does BMR change with age?
Yes, BMR generally decreases with age due to loss of muscle mass and hormonal changes. Therefore, it is important to adjust calorie intake as we age to maintain a healthy weight and avoid excessive weight gain.
What is the ideal basal metabolic rate?
There is no single ideal basal metabolic rate as it varies from person to person. It is influenced by factors such as age, sex, weight, height, and level of physical activity. Basal metabolic rate is the amount of calories the body burns at rest to maintain vital functions such as breathing and blood circulation. This rate can vary widely among individuals. It is important to note that there is no one-size-fits-all ideal basal metabolic rate. To get a more accurate idea of your basal metabolic rate, it is recommended to consult a healthcare professional or nutritionist who can take into account your individual factors and provide personalized guidance.
Does basal metabolic rate increase with age?
No, basal metabolic rate tends to decrease with age. As we get older, our metabolism slows down, which means our body burns fewer calories at rest. This is due to a reduction in muscle mass, which is more common with aging. However, it's important to remember that each person is unique, and other factors such as level of physical activity, body composition, and overall health can also influence basal metabolic rate.
Can I increase my basal metabolic rate?
Yes, it is possible to increase basal metabolic rate. Some strategies that can help include:
Regular exercise:
Engaging in physical activities such as aerobic exercises and strength training can help increase muscle mass and, consequently, elevate basal metabolism.
Proper nutrition:
Consuming a balanced diet rich in nutrients can contribute to optimizing metabolism. Additionally, it is important to avoid overly restrictive diets as they can lower basal metabolic rate.
Adequate hydration:
Staying well hydrated is important for the proper functioning of metabolism.
Getting enough sleep:
Adequate sleep plays a crucial role in regulating metabolism. Make sure to have good sleep quality and duration.
Reducing stress:
Chronic stress can negatively affect metabolism. Therefore, it's important to adopt stress management techniques such as meditation, yoga, or other relaxing activities.
Remember that any changes in metabolism take time and require consistency. Consulting a healthcare professional, such as a nutritionist or doctor, can be helpful in obtaining personalized guidance based on your individual needs.
Read our articles on health and fitness
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The benefits of regular exercise