How To Easily Calculate Your BMR

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.

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.

45 Comments

- - Chloe'sMummy said
  - 20 Nov 2019
    10:21 pm
I am always over, which is true, so so hard to continue to only eat healthy.

- - Shorty said
  - 20 Nov 2019
    9:42 pm
1413…..????????☹️
I’m still breastfeeding so I think I’m supposed to add 500 to that??

My fitness pal has me at 1200…… so confused.

- - happymum2018 said
  - 20 Nov 2019
    5:21 pm
I actually love this idea and sadly dont have scalesbut would be nice to see thanks

- - BellaB said
  - 20 Nov 2019
    5:05 pm
With all those caveats, it’s actually very hard to work out.

- - mom56587 said
  - 20 Nov 2019
    4:49 pm
Interesting according to that I think I am eating way too many calories!!!

- - mom111059 said
  - 20 Nov 2019
    9:15 am
I’m afraid to calculate my BMR. My clothes aren’t fitting well. That’s a clear indication I have to exercise and eat better before Christmas puts me well over the weight I’d like to be.

- - mom152736 said
  - 20 Nov 2019
    8:57 am
i just used the above calculator. looks about right.

- - mom343701 said
  - 20 Nov 2019
    7:29 am
this uses averages I think most people have a bit of variation
- Ellen replied
  
  21 Nov 2019 , 4:01 am
  I agree
- - mom93821 said
  - 20 Nov 2019
    6:54 am
I do not calculate – I just eat a well balanced diet.
- mom93821 replied
  
  21 Nov 2019 , 6:56 am
  I like most calculators – but this is not one I would use.
- - youngoldlady said
  - 20 Nov 2019
    3:51 am
1349 Kilocalories per day that seems a lot , might give it another go later as only guess height. Still get my height in feet and inches from my dr.
- Ellen replied
  
  20 Nov 2019 , 4:24 am
  1500kcal a day for a woman as a ballpark is a normal amount.
- - RonnieDe said
  - 19 Nov 2019
    11:02 pm
Kilos not pounds for us Aussies please
- Ellen replied
  
  20 Nov 2019 , 4:19 am
  I know right ? I lived for 8yrs in the UK, still have no clue about stones, lb, feet and inches
- - mom265671 said
  - 19 Nov 2019
    9:58 pm
I’ll give this calculator a go eek

- - mom160421 said
  - 19 Nov 2019
    9:51 pm
I don’t think I want to know 🙂
- Ellen replied
  
  20 Nov 2019 , 4:38 am
  Lol, haha
- - Mum2archer said
  - 19 Nov 2019
    9:39 pm
I don’t really worry about my weight too much. I just try to eat healthy and everything in moderation, but this calculator will be handy to have as a guide should I want to know

- - nadine_hill said
  - 19 Nov 2019
    9:08 pm
Interesting to know, but I feel if I eat healthy and exercise regularly, I don’t need or want to know my BMR – it may lead me to become insecure about my weight/lifestyle and cause negative reactions.

- - mom330666 said
  - 19 Nov 2019
    8:08 pm
1267 cal per day

- - mom327228 said
  - 19 Nov 2019
    5:52 pm
Its very first time i have heard about it

- - mom90758 said
  - 19 Nov 2019
    5:08 pm
I’ve just tried the BMR calculator. 1267 calories per day. Thank you!

- - ashna9 said
  - 19 Nov 2019
    5:05 pm
I’ve never thought about my BMR before. Thanks!

- - mom81879 said
  - 19 Nov 2019
    4:29 pm
I didn’t know my BMR until now. Thank you for the calculator so I can work it out. Very helpful