The BMR Calculator estimates the basal metabolic rate, which is the energy expended at rest in a neutral environment without digestion activity after a 12-hour fast.
Modifiy The Values And Click The Calculate Button To Use
|Sedentary: little or no exercise||1,926|
|Exercise 1-3 times/week||2,207|
|Exercise 4-5 times/week||2,351|
|Daily exercise or intense exercise 3-4 times/week||2,488|
|Intense exercise 6-7 times/week||2,769|
|Very intense exercise daily, or physical job||3,050|
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
BMR Overview The basal metabolic rate (BMR) quantifies the energy required in a state of rest within a temperate environment, with the digestive system inactive. It's akin to determining the fuel consumption of a stationary car. During this phase, energy is allocated solely to sustain essential organs encompassing the heart, brain, kidneys, and more.
Vital Organ Maintenance and Energy Breakdown In this state, energy is solely utilized to upkeep vital organs, including the heart, brain, liver, muscles, and more. Up to ~70% of daily energy expenditure pertains to this maintenance. Physical activity constitutes ~20% of energy usage, with ~10% devoted to food digestion (thermogenesis).
Measuring BMR and Caloric Needs BMR is measured under specific, restricted conditions while awake. Accuracy necessitates inactivity of the sympathetic nervous system, reflecting complete rest. Basal metabolism generally forms the largest share of total caloric requirements. Daily caloric needs depend on multiplying the BMR by a factor ranging from 1.2 to 1.9 based on activity level.
BMR Estimation and Equations BMR estimation often employs equations derived from statistical data. The Harris-Benedict Equation, one of the earliest introduced, underwent refinement for accuracy. The Mifflin-St Jeor Equation succeeded it in 1990, proving superior. The Katch-McArdle Formula, unique for factoring lean body mass, calculates resting daily energy expenditure (RDEE). The Mifflin-St Jeor Equation is deemed the most accurate, while the Katch-McArdle Formula suits lean individuals who know their body fat percentage. Users can select their preferred equation within the calculation settings.
Factors Affecting BMR
Muscle Mass Aerobic exercises like running have minimal impact on BMR. However, anaerobic exercises like weight-lifting indirectly boost BMR by increasing muscle mass and resting energy consumption.
Age Advanced age leads to lower BMR, impacting the minimum caloric intake required for organ function.
Genetics Hereditary traits inherited from ancestors contribute to variations in BMR.
Weather Cold environments raise BMR due to energy needed to maintain body temperature, while excessive heat raises BMR as the body cools off. BMR increases around 7% for every 1.36°F rise in internal temperature.
Diet Regularly spaced small meals elevate BMR, while starvation can decrease it by up to 30%. The body adjusts energy levels, moods, and functions to optimize limited caloric energy.
Pregnancy Sustaining a fetus internally increases BMR, leading to increased caloric intake during pregnancy. Menopause can also impact BMR due to hormonal changes.
Supplements Certain supplements or drugs, like caffeine, can elevate BMR, often for weight loss purposes.
Online Tests Online BMR tests with fixed formulas may lack accuracy in determining individual BMR. Consulting a certified specialist or using a calorimetry device is recommended for more precise results.
Calorimetry Devices Handheld devices available at health clubs, doctor's offices, and weight-loss clinics offer a better method to measure BMR.
Understanding Resting Metabolic Rate (RMR)
Although often used interchangeably, there exists a significant distinction in their meanings. Resting metabolic rate (RMR) refers to the body's energy consumption rate in a relaxed yet not fully inactive state. It is alternatively termed resting energy expenditure (REE). Unlike basal metabolic rate (BMR), RMR measurements can be influenced by contextual factors, allowing for variations in measurement conditions.
Insights from Modern Research
BMR Variability A comprehensive meta-analysis conducted in 2005 delved into the realm of basal metabolic rate (BMR), revealing a perplexing revelation. Despite meticulous control of all metabolic rate factors, a substantial 26% of unknown variance persists among individuals. Even when adhering to an average diet, the exact determinants of BMR remain enigmatic.
Limitations of Accuracy Given this elusive nature, all BMR calculations—whether executed by specialists or employing precise methods—fall short of absolute accuracy. Due to gaps in understanding various bodily functions, BMR estimates serve as mere approximations. While BMR provides a foundational understanding, its utility diminishes thereafter.
The Journey Beyond BMR For health and fitness aspirations, BMR assists in establishing starting points. Yet, its imprecise nature can yield unsatisfactory outcomes. To navigate progress, maintaining a meticulous journal of exercises, dietary intake, and other variables becomes essential. Tracking and refining this data over time offers a more realistic indication of personal advancement.
Source of Wisdom Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.
How to Calculate BMR?
To calculate BMR, use the Harris-Benedict equation for men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years). For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
How do I calculate my BMI and BMR?
To calculate BMI, divide your weight in kilograms by your height in meters squared. For BMR, use the Harris-Benedict equation with specific formulas for men and women.