Knowing your BMR can help you create a more effective strategy for weight loss, allowing you to better keep your calorie count on track and better understand the effect exercise will have on your waistline. Use this calculator to find out your BMR and determine your caloric needs. If you’re a woman, your BMR is equal to: 655 + (4.3 x weight in pounds) + (4.3 x height in inches) – (4.7 x age in years) Basal metabolic rate (BMR) is the amount of energy expended while at rest. If you’re a man, your BMR is equal to: 65 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) Our calculator uses the Harris-Benedict equation, which works as follows: There are multiple formulas used to calculate BMR due to different schools of thought in the health and fitness community. Your caloric intake to lose, maintain, or gain weight will be based on your BMR, but will not be the same figure.Īge, height, weight, and gender determine a person's BMR, also known as basal energy expenditure (BEE). Your BMR uses up about two-thirds of your daily calories. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Once you have your BMR, it's time to take the same kind of strategic approach to the rest of your training and nutrition.Your BMR (Basal Metabolic Rate) is an estimate of how many calories your body burns at rest.
Being armed with this knowledge, rather than guesstimating or blindly following a plan without scaling it to your individual needs, can make or break your muscle gains or fat loss. Once you use your BMR to determine your TDEE, you can make sure that the nutrition plan you follow is appropriate for your level of energy expenditure and that it isn't giving you too many or too few calories. How Can I Use My BMR to Lose Fat or Gain Muscle? If the equation uses RMR, use our RMR calculator, which will give you a slightly higher number. If it's based on BMR, you can use the calculator above to get an estimate. The term BMR is sometimes used synonymously with RMR, which stands for "resting metabolic rate." The difference is that while BMR only measures basic processes of breathing, blood circulation, and temperature regulation in a completely resting state, RMR also includes energy expended by digestion and non-exercise daily movements, like getting dressed and lifting your fork to your mouth.īMR and RMR numbers are typically close enough to be interchangeable, but if you're calculating your needs in order to gain or lose weight, pay attention to which number an equation calls for. What's the Difference Between BMR and RMR?
Output in Calories and kcal per square meter of body surface area. Keep in mind, though, that it's impossible to know your exact TDEE, as your activity levels will change day to day, and the only way to get 100 percent accurate BMR numbers is through laboratory testing. BMR Calculator to estimate your BMR based on your height, weight, age, and gender. You can use a TDEE calculator or calorie calculator to find this number to get a more specific result. This varies significantly based on your activity level, age, and sex. On the Show additional info field, you may choose to see your TDEE.
Fill in your age, weight, and height in their respective fields. It's determined based on your BMR as well as your activity level throughout the day. If you are confused about choosing which formula, I suggest choosing the Mifflin-St Jeor equation because it is said as the most accurate formula for calculating BMR. The overall number of calories your body uses on a daily basis is referred to as your "total daily energy expenditure" (TDEE). Your BMR is the number of calories your body burns while in a resting state. This means that when you have a lot of muscle mass, you'll burn more calories at rest. Use our calculator to get your basal metabolic rate (BMR). However, increasing muscle mass does increase BMR, because muscle is metabolically "hungry" and it takes more energy to maintain more muscle. Since your basal metabolic rate is based largely on involuntary functions like breathing and pumping blood, changes in your day-to-day activity don't do much to raise or lower this number. Here's how it works:įor men: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)įor women: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)īear in mind that this doesn't take your activity level into account! 's calculator uses the Harris-Benedict equation, which is considered by many experts to be the most accurate BMR calculation for most types of people.
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