Basal Metabolic Rate BMR Calculator To Count Minimum Calories

Are you wondering why your body is not losing a significant amount of fat even after following a diet and exercise routine? You probably are unaware of how your metabolism affects your body’s ability to lose or gain weight. The BMR or Basal Metabolic Rate is the amount of energy your body requires to perform very basic functions such as breathing, pumping blood to the heart, etc. Although these activities do not show any physical movements, these are considered activities that actually consume more calories than you think.

Knowing the BMR value is specifically important for those who are struggling to lose weight, as every individual has a different BMR, which means that the tendency of a body to lose or gain weight is different for every living being. Any factor contributing to increasing metabolism tends to increase the BMR, such as age, stress, illness, etc.

In this blog post, we have designed a basal metabolic rate calculator that quickly produces BMR value for both men and women, so when in doubt about your body’s calorie consumption, find out your BMR using this rapid BMR calculator.

Basal Metabolic Rate Calculator – How Does it Work?

This BMR calculator depicts the amount of energy consumed by the body at the state of rest. To find out the BMR value through our calculator, follow the given steps.

• Enter the unit of measurement, i.e., either metric or imperial.
• fvEnter your age.
• Select the gender.
• Enter your height.
• Enter your weight.
• Hit calculate.

To determine the accurate BMR value, it is important that the body should be in a state of rest, i.e., the sympathetic nervous system should be inactive. For some people, basal metabolism is the largest component of the daily caloric requirements. Since the BMR calculator produces accurate results when the body is fasting or at rest, the best time to use the calculator for measurement is after enough sleep or when the body is fasting for 12 hours.

Equations Used to Determine the BMR Value

Several equations are used to determine the BMR values, the first one being the Harris-Benedict Equation. This equation was revised and improved in 1984 and was implemented till 1990, after which a much better Mifflin-St Jeor Equation was introduced. The latter produced more accurate results than the former and gained massive popularity. Another popular basal metabolic rate formula is known as the Katch-McArdle Formula, which considers the lean body mass while calculating BMR, so it is more accurate for lean individuals.

Below are the three popular equations to determine BMR in both men and women.

Harris-Benedict Equation

• For men: BMR = 13.397W + 4.799H – 5.677A + 88.362
• For women: BMR = 9.247W + 3.098H – 4.330A + 447.593

Mifflin-St Jeor Equation

• For men: BMR = 10W + 6.25H – 5A + 5
• For women: BMR = 10W + 6.25H – 5A – 161

Katch-McArdle Formula

BMR = 370 + 21.6(1 – F)W

While W = weight in kgs

H = height in centimeters

F = body fat in %age

According to modern research, the BMR calculator using any BMR equations does not produce exact results. Some variables make the results slightly inaccurate or unpredictable, so if you are trying to manage your weight, you should follow a consistent exercise and dietary routine.

Factors which Affect the BMR Value

When we say that the BMR value varies in every individual, this is due to the factors that are different in every individual, such as:

Diet: People who consume smaller meals more frequently throughout the day usually have higher BMR than those who take fewer meals. However, it is noteworthy that the BMR value reduces significantly when eating too little for a longer period or during fasting.

Muscle mass: Individuals who have higher muscle mass are likely to have higher BMR as the muscles are hungry to consume more energy.

Age: Older people naturally have lower BMR as the internal organs work at a slow pace as you age.

Pregnancy: Pregnant females have higher BMR due to the support they are providing to the fetus’s growth.

Supplements: The supplements that stimulate the body’s functions result in higher BMR values. People who take drugs or supplements have higher organ functioning, which means that they will have high BMR.

Weather: If you have spent more time living in a cold climate, your body has to exert more force to maintain its internal temperature. Due to this energy exertion, the BMR value accelerates.

Thyroxine: The thyroid gland produces thyroxine, a hormone controlling the BMR. If an individual is suffering through hyperthyroidism, i.e., increased level of thyroxine, the BMR value will be higher but if the individual is going through hypothyroidism, i.e., decreased thyroxine level, he will have a lower BMR value.

Ideal BMR Values

The table below interprets the calories consumed per hour in both males and females, which can help you determine your Basal Metabolic Rate.

What is the Need to Calculate BMR?

The basal metabolic rate revolves around the basic body functions, so any physical activity changes do not directly affect the BMR value. However, if you have more muscles, you will have higher BMR as the muscles consume more energy even when the body is resting. It is evident that if you have more muscles, your body is likely to burn more calories. The energy expenditure to perform functions on a daily basis is known as TDEE, i.e., total daily energy expenditure. The value of TDEE depends upon the BMR value and your activity level.

Since our body activities change on a daily basis, the daily energy expenditure will also change. Understanding how much energy your body consumes at rest is essential to meeting your daily energy requirement through diet. This is when you need to calculate BMR so you can understand how many calories your body burns when at rest. If you consume more calories than your body’s energy requirements, you gain more weight; if you consume fewer calories than your body needs, you gain weight. With a BMR calculator, you can track your progress by understanding how many calories your body consumes to maintain basic organs’ functionalities.

Conclusion

By knowing the value of BMR, it becomes easier to estimate the actual number of calories you burn each day based on your baseline needs and movements. You will probably gain weight over time if your diet includes more calories than your body can burn. You will probably lose weight if your daily energy output is less than your calorie intake. Additionally, you should be able to maintain your current weight by matching this energy output. As energy is needed to sustain the functions of vital organs, it typically makes up 70% of your daily calorie expenditure. Our BMR calculator is designed to give you the estimates that are helpful to achieve your fitness goals.

Frequently Asked Questions (FAQs)

What is the full form of BMR?

BMR stands for Basal Metabolic Rate, which is the body’s energy requirement to perform the basic yet fundamental functions.

What is the normal BMR value?

The BMR value varies in both men and women in men, the BMR is between 1600 to 1800, while in women, the normal BMR value is around 1400. The BMR value varies throughout the day and is the lowest in the early morning when the body is resting or has not started functioning like the rest of the day.

What is the difference between BMI and BMR?

BMI stands for body mass index and takes into account the individual’s height and weight while BMR is the basal metabolic rate, which represents the calories required by the body to perform basic yet essential activities.

Are BMR and RMR the same?

BMR is the body’s energy requirement to perform basic functions when the body is at rest. The RMR, on the other hand, is the energy requirement of the body when the body is performing light movements such as eating, walking, stretching, etc.

How can I calculate my BMR?

One of the accurate methods of calculating BMR is through Mifflin-St. Jeor’s equation is as follows:

Males: 10 × weight (in kilograms) + 6.25 × height (in centimetres) – 5 × age (in years) + 5

Females: 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) – 161

Does the BMR calculator always produce 100% accurate results?

BMR calculator does not always produce 100% accurate results as there are 10% chances of inaccuracy. Certain factors play a vital role in the actual BMR of the body and cannot be predicted by the calculator, such as hormonal activities, underlying health issues, muscle-to-fat mass, etc.

Why is my BMR so low?

The low BMR indicates a slow metabolism rate and high body fat. When the body is in the fasting phase or starving, it means that only a few kilojoules are consumed by the body. Under this condition, the body slows down the metabolism to preserve the energy, which results in low BMR.

How can I fix a low BMR?

A low BMR can be fixed by following a healthy diet, increasing protein and fiber intake, and optimizing the functioning of the thyroid gland.

What are the signs of slow metabolism?

Some of the obvious signs of slow metabolism are weight gain, difficulty losing weight even after consuming low calories and exercising, constipation, fatigue, mood swings, irregular periods, poor immunity, difficulty sleeping, and muscle loss.

What is the name of the BMR formula?

The Harris-Benedict Equation is popularly used as the BMR formula.

Who invented the Harris-Benedict Formula to calculate BMR?

James Arthur Harris and Francis Gano Benedict invented the Harris-Benedict Formula. Their study was later published by the Carnegie Institution of Washington in 1919.

Why do we calculate BMR?

BMR is calculated mostly by those individuals who want to manage their weight. Since BMR gives an estimate of the calories consumed each day, it is beneficial for those struggling with weight loss who want to know the number of calories that should be cut down daily.

Does fasting boost BMR?

Fasting for a shorter period of time increases the BMR, while on the other hand, if the body is fasting for longer, it significantly drops the BMR.

Which BMR formula is accurate?

The Mifflin-St Joer Equation is considered the most accurate formula to calculate BMR.

What is a good BMR for my age?

What is the difference between basal and resting metabolic rate?

The basal metabolic rate is determined when the body is totally at rest, while the resting metabolic rate is determined when the body is performing light activities.

What is the BMR hormone?

BMR is the rate at which the body performs its basic functions at rest, for example, heart beating, breathing, etc. The thyroid hormones, such as triiodothyronine and thyroxine, target the body cells to release the energy from the nutrients that are stored in the cells.

Which gland controls BMR?

The thyroid gland controls BMR through hormonal secretions that regulate energy production.

What are the three components of metabolic rate?

The body’s metabolic rate can be divided into three components: basal metabolic rate, energy consumed during physical activities, and energy used to metabolize food.

Does caffeine boost metabolism?

Caffeine is popularly known to stimulate the metabolism. This is why we feel instantly refreshed after consuming coffee, and due to the caffeine content in the coffee, our body organs start functioning at a fast pace.

Does genetics affect the BMR?

Yes, genes play a vital role in predicting the BMR value, as some people have higher or lower BMR values based on their generically inherited code.

Sara Williams

A fervent champion for holistic well-being, graces this community with her expertise in health and fitness. With a solid educational foundation in physical fitness and a commitment to empowering others, Sara distills her extensive knowledge and experience into actionable insights. Her writing, firmly grounded in evidence-based practices, aims to demystify health complexities and inspire readers to cultivate sustainable habits for a balanced life. As a certified fitness trainer, Sara offers a well-rounded perspective on wellness. Join Sara on this transformative journey towards a happier, healthier, and more vibrant you.