🔍 What Is BMR? – A Simple Definition

Basal Metabolic Rate (BMR) represents the number of calories your body requires to maintain essential functions while at complete rest. These functions include breathing, circulation, brain activity, and regulating body temperature—even while you’re doing absolutely nothing.

Your BMR essentially reflects the minimum amount of energy your body needs just to survive. The majority of this energy supports internal processes like fluid balance, ion transportation, and neural activity—more so than physical movements.

Interestingly, BMR doesn't account for calories burned through daily physical activities or digestion. That’s why, to estimate your total calorie needs, it’s important to factor in your activity level as well.

🧮 How to Use the BMR Calculator

1. Enter your weight (in kilograms or pounds).
2. Provide your height (in centimeters or feet/inches).
3. Input your age (in years).
4. Select your gender.

Once all data is added, the calculator instantly estimates your daily BMR—i.e., how many calories you'd burn just lying still for 24 hours.

👉 Tip: If you're planning to manage weight or customize your nutrition, you should also calculate your Total Daily Energy Expenditure (TDEE) by including activity levels and digestion (about 10% of total energy use).

🧾 How to Calculate BMR – Key Formulas

The most accurate way to estimate BMR is by using the Mifflin St Jeor Equation:

• For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
• For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Other formulas, like the Harris-Benedict Equation or Katch-McArdle Formula, exist, but the Mifflin St Jeor Equation is widely accepted for its accuracy.

🧔 BMR Calculation for Men (Example)

Let’s calculate the BMR for a 34-year-old man who is 175 cm tall and weighs 75 kg:

BMR = 10 × 75 + 6.25 × 175 – 5 × 34 + 5
= 750 + 1093.75 – 170 + 5 = 1678.75 kcal/day

So, his BMR is approximately 1678 calories/day at rest.

👩 BMR Calculation for Women (Example)

Now, let’s estimate the BMR for a 35-year-old woman who is 170 cm and weighs 72 kg:

BMR = 10 × 72 + 6.25 × 170 – 5 × 35 – 161
= 720 + 1062.5 – 175 – 161 = 1447 kcal/day

So, her estimated BMR is 1447 calories/day.