Understanding BMR: How to Calculate Your Basal Metabolic Rate

Your Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain basic life functions. Knowing your BMR is the foundation of any weight management plan.

How BMR is Calculated

The Mifflin-St Jeor equation is widely used: For men, BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5. For women, BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161. Once you know your BMR, multiply it by an activity factor to get your total daily energy expenditure.

Using BMR for Weight Goals

• To lose weight: Eat 300-500 calories below maintenance
• To gain weight: Eat 300-500 calories above maintenance
• Combine BMR tracking with exercise for best results
• Re-calculate BMR every 5-7 kg of weight change

Track your health metrics with our BMI Calculator.