How to calculate BMR (Basal Metabolic Rate)

BMR stands for Basal Metabolic Rate. It refers to the amount of energy or calories that your body requires to perform its basic functions, such as breathing, circulation, and cell production, while at rest. In other words, BMR is the minimum amount of energy your body needs to maintain normal bodily functions if you were to lie down all day without any physical activity or food intake.

There are different equations and methods to calculate BMR, but one commonly used equation is the Harris-Benedict equation. The Harris-Benedict equation takes into account your age, sex, weight, and height to estimate your BMR. Here’s the formula:

For Men: BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.7 x age in years)

For Women: BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) – (4.3 x age in years)

To calculate your BMR using this equation, follow these steps:

Convert your weight from pounds to kilograms by dividing by 2.2046

Convert your height from inches to centimeters by multiplying by 2.54

Plug your weight, height, and age into the appropriate equation based on your sex

Calculate your BMR

For example, if you’re a 30-year-old woman who weighs 140 pounds and is 5 feet 6 inches tall (66 inches), your BMR would be:

Convert weight: 140 pounds ÷ 2.2046 = 63.5 kg

Convert height: 66 inches x 2.54 = 167.64 cm

Calculate BMR: 447.6 + (9.2 x 63.5) + (3.1 x 167.64) – (4.3 x 30) = 1385.25 calories/day

Round to the nearest whole number: BMR = 1385 calories/day

So in this example, your BMR is approximately 1385 calories per day, which means your body burns around that amount of energy just to perform its basic functions at rest.

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