This figure can help you plan your weight loss journey using specific diet plans. A 26-year-old woman is 73 inches tall and weighs 149 lbs. Let’s use one example to calculate the resting metabolic rate. Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) You can also use this equation to figure out your RMR: For example, if you’re a 22-year-old woman whose height is 64 in and weight 128 pounds, your RMR would be 1,554 calories per day. Just fill out details about your gender, age, height, and weight. Online calculators can help you find your resting metabolic rate. ![]() RMR is similar to BMR, except it focuses more on the rest aspect. Basic functions like your brain and blood circulation usually require more energy throughout the day. What Is My Resting Metabolic Rate?Ī resting metabolic rate refers to how many calories your body burns when completely at rest. This is a simple method that offers accurate BMR results. Now, let’s use one example to estimate the BMR using this formula. Women: 65.51 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Men: 66.47 + (6.24 x weight in pounds) + (12.7 x height in inches) – (6.75 x age in years) Here is a formula you can use to estimate your basal metabolic rate: Many calculators will already have this formula that provides a quick, accurate representation of the person’s BMR. The basal metabolic rate formula is a quick way to estimate your energy expenditure.įemales and males both have a different basal metabolic rate formula that relies on their height (feet and inch), weight (lbs), and age (in years). The calculator can give you a close estimation of how much energy you require to live normally. So, if you exercise 4–5 times a week, your body may need around 2,000 calories to perform life-functioning duties. This figure can change based on your activity level. For example, if you’re a 25-year-old man whose height is 70 in and weight 132 lbs, your calories per day would be 1,605. These options may be your age, gender, height, and weight. You will need to fill out options to calculate a basal metabolic rate. How to Calculate BMR?Ī calculator will help you find a good estimation for your BMR. It’s important to calculate your personal BMR before starting your weight loss journey. People with a high metabolism usually consume extra calories to maintain their weight. ![]() Just remember to fuel your body with good food after intense workouts.Įveryone is different and may need more energy to function throughout the day. The less body fat you have, the more likely your BMR will increase. Frequent exercise can encourage your body to burn unwanted fat. People can easily alter their BMR if they make consistent lifestyle changes. Building muscle at the gym is a good way of increasing your BMR. A greater muscle mass can require more energy during the day. This is why men usually have a higher basal metabolic rate. The amount of muscle in your body is also a huge factor that affects BMR. For example, if you regularly exercise at the gym, your basal metabolic rate will be higher due to your strengthened metabolism. Your age, genetics, activity level, gender, muscle mass, and calorie intake can alter how many calories your body burns. There are many factors that can change your basal metabolic rate. Use the BMR as a guide through your dietary plan rather than a strict measurement of your calorie intake. Your body still goes through a lot when resting, so it’s important to feed it regularly. The BMR is there to tell you what you need to survive each day. You would need to consume fewer calories than your BMR. The same goes for losing fat on your body. ![]() If you want to gain a few pounds, you might eat more than your body burns throughout the day. People can use their basal metabolic rate to gain, lose, or maintain weight. Both RMR and BMR are similar, except RMR focuses more on your resting energy levels. This is called the RMR (resting metabolic rate). Calorie consumption is essential for looking after your metabolism.Įven during rest, you burn calories through breathing, blood circulation, changing body temperature, sleep, and food processing. If you don’t consume that energy, you might notice bad changes in your system. Basal metabolic rate (BMR) refers to the minimum number of calories your body needs to accomplish basic life functions.
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