Basal metabolic rate (BMR) is the amount of energy consumed while at rest (when fasting and at a thermoneutral temperature).
What is basal metabolic rate?
The basal metabolic rate represents the minimum amount of energy needed to maintain the body's basal metabolism (basic bodily functions) such as breathing, heartbeat, and normal cell and organ functions. BMR may depend on age, sex, weight, height, and muscle mass. BMR is important because that helps you determine how many calories per day you need to maintain your weight. BMR represents approximately 60–75% of the total daily energy expenditure of an individual.
How do you calculate basal metabolic rate?
There are multiple formulas used to calculate BMR. Among them, the Mifflin-St Jeor equation is believed to give the most accurate result. The formula is:
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
What are the factors that affect BMR?
There are several factors that can affect your basal metabolic rate (BMR). Some of these factors include:
- Muscle mass: The more muscle you have, the higher your BMR.
- Age: As you age, your BMR decreases.
- Genetics: Some people are born with a faster metabolism than others.
- Gender: Men tend to have a higher BMR than women because they have more muscle mass.
- Body size and composition: People who are larger or have more muscle burn more calories, even at rest.
- Hormones: Thyroid hormones and other hormones can affect your BMR.
- Sleep: Lack of sleep can lower your BMR.
- Stress: Stress can increase your BMR.
How can I increase my metabolism or BMR?
There are several ways to increase your basal metabolic rate (BMR). Here are some of them:
- Build muscle mass: Muscle burns more calories than fat, so the more muscle you have, the higher your BMR.
- Exercise regularly: Exercise can help you build muscle and increase your BMR.
- Eat enough protein: Protein is important for building and repairing muscle tissue.
- Drink plenty of water: Dehydration can slow down your metabolism.
- Get enough sleep: Lack of sleep can lower your BMR.
- Eat spicy foods: Spicy foods can temporarily boost your metabolism.
- Drink green tea: green tea contains caffeine and catechins, which can help boost your metabolism.
- Stand up more: Sitting for long periods of time can slow down your metabolism.
- Get enough vitamin D: Vitamin D deficiency has been linked to a slower metabolism.
What is the difference between BMR and RMR?
Both Basal metabolic rate (BMR) and resting metabolic rate (RMR) is often used interchangeably. While BMR is the minimum number of calories required for basic functions at rest, RMR is the number of calories that your body actually burns while it’s at rest.
How to use the calculator?
Just enter your gender, age, weight, height, and press calculate BMR to know how many calories you burnt while resting.