Calculate Your BMR
Your Basal Metabolic Rate (BMR)
Total Daily Energy Expenditure (TDEE)
Sedentary
Little or no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extremely Active
Very hard exercise & physical job
Understanding BMR
Mifflin-St Jeor Equation
Most accurate for most people today:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Harris-Benedict Equation
Original equation from 1919, revised in 1984:
Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Health Recommendations
Weight Loss Strategy
To lose 0.5kg per week, consume 500 calories less than your TDEE daily. Combine with exercise for best results.
Muscle Gain Strategy
To gain muscle, consume 250-500 calories above your TDEE daily while following a strength training program.
Weight Maintenance
To maintain your weight, consume calories equal to your TDEE. Monitor your weight weekly and adjust as needed.
Factors Affecting BMR
Genetic Factors
Your genetics can influence your metabolic rate by 5-10%. Some people naturally burn more calories at rest.
Muscle Mass
Muscle tissue burns more calories at rest than fat tissue. Increasing muscle mass can boost your BMR.
Age
BMR decreases by 1-2% per decade after age 20 due to loss of muscle mass and hormonal changes.