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BMR or Basal Metabolic Rate is basically a measure of your body’s metabolic rate. It’s the number of calories that your bodies needs to function whilst at rest.

This is the minimum number of calories your body needs at rest to fuel its metabolic activity, for example to maintain functions such as heart beat, breathing and temperature.

You can use your BMR measurement to work out how many calories a day you would need to lose, gain or maintain weight.

Use A BMR Calculator

There are easy to use online calculators. We like this BMR calculator here.

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Or try the calculator below:

Calculate BMR Without A Calculator

However, you can also calculate your Basal Metabolic Rate manually, without using a calculator.

Follow the steps below:

Females
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)

Males
BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

You can then use this results to help work out your daily calorie requirements.

All you need to do is multiply your Basal Metabolic Rate by your individual activity factor.

Activity Factors:

Very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.525

Moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.35

Sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.1

Factors That Influence Your Basal Metabolic Rate

Keep in mind that there are a number of factors that can affect your metabolism:

Age:
The younger you are, the higher your Basal Metabolic Rate

Pregnancy:
Your Basal Metabolic Rate will increase towards the end of your pregnancy.

Gender:
In general, men would have a higher percentage of lean body weight than females and more lean body weight would mean increased Basal Metabolic Rate.

Percentage of fat in the body:
Your Basal Metabolic Rate is higher if you have a low-fat composition in your body.

Genetics:
Some people of different cultures are born with a faster Basal Metabolic Rate compared to others.

External temperature:
The temperature outside the body also affectsBasal Metabolic Rate. Colder weather tends to increase BMR as extra heat is needed.

Diet:
Going on a starvation diet or a sudden decrease in calories can decrease metabolic rate up to thirty percent. Low calorie eating plans can cause the Basal Metabolic Rate to drop up to twenty percent. Carnivores usually have a higher metabolic rate compared to vegetarians.

Exercise:
Basal Metabolic Rate is increased if you regularly exercise as it builds more lean tissue.

Glands:
The thyroid gland regulates theBasal Metabolic Rate. If more thyroxin is produced your metabolism increases.

Do you know your BMR? Tell us in the comments below.

  • Just be mindful this is just a tool and not to get too caught up in numbers :) you’re a person not a number

    Reply

  • I have no idea! Interested to work this out but I’m used to kg’d and cm so need to convert and then try the calculator!

    Reply

  • I use my fitness pal to plan my daily eating. This isnt based on BMR, but is a good thing to know. Although not 100% necessary to track its good For me to actually see what im eating.

    Reply

  • I haven’t calculated my BMR and I’m not going to. I believe in mindful eating.

    Reply

  • If I ate to my BMR I would faint before dinner

    Reply

  • Great advice for everyone

    Reply

  • Great article.

    Reply

  • Some good info there, I think for some it would work counting calories but for a lot of people it wouldn’t.

    Reply

  • I eat roughly 2000 calories a day but I lift weights 3x a week and exercise daily. I don’t actually count calories and I eat more if I am hungry or less if I am not. I find it is easiest to just make good food choices but I am happily maintaining my weight so don’t need to worry. When I was losing weight I counted calories.

    Reply

  • Not something that I would use.

    Reply

  • that just does my head in

    Reply

  • well I’m over! but i think i already knew that.

    Reply

  • I’m not even curious to check mine, I eat what I eat and have the body I have.

    Reply

  • I googled mine to calculate it recently. Not something I would normally do though.

    Reply

  • Hmmmm not sure what I would use this measurement for

    Reply

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