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BMR Calculator


Staying alive—even sleeping or doing nothing—requires energy produced by burning calories. The Resting Metabolic Rate (RMR) is the number of calories burned or the energy expelled by a person while at rest. In a resting state, the amount of energy released is enough only to sustain the vital organs and body systems.

On the other hand, the Basal Metabolic Rate (BMR) is the number of calories burned by the body everyday, assuming that a certain degree of activity has been done. Needless to say, a sedentary lifestyle will require and burn less calories compared to active living.

If you want to shape up, shed off some excess fat, and get into a weight loss program, you can use your BMR as basis for your daily diet. Consume lesser calories than your calculated BMR so your body is forced to burn off stored fat. However, be sure not to go below 1200 calories per day unless medically supervised.

Note: The caloric calculations are derived from the Harris Benedict Equation.


Description for Activity Levels:

  • Sedentary Lifestyle – Your day is mostly spent sitting in the office, even if your routine includes some degree of walking or long periods of standing.
  • Lightly Active – You find time for exercise a day or two a week.
  • Moderately Active – Most days in a week, you hit the gym or work out.
  • Very Active – You have built exercise within your daily routine. You exercise over extended periods.
  • Extremely Active – Your work requires physical effort or you are an athlete or active performer.

More Factors Affecting BMR

There are other factors that affect our individual metabolic rates. Our age, for example. Our BMR reduces as we grow old. When we hit the age of 20, our BMR drops by about 2% per subsequent decade. This partly explains why, all things being equal, there is a tendency to gain weight as we grow old.

Other BMR factors include:

  • Genetics – Some people are born with faster metabolisms so they get away with eating more and still not put on weight. Others are born with slower metabolisms.
  • Weight – The heavier you weigh in, the higher your BMR.
  • Gender – Men have a higher BMR because they have greater muscle mass and lower body fat percentage.
  • Body Fat Percentage – The lower body fat percentage, the higher your BMR.
  • Diet – Cutting calories abruptly can dramatically reduce BMR by up to 30% while low calorie diets may cause the BMR to fall by as much as 20% 
  • Exercise – When you exercise, you will burn more calories. Moreover, you raise your BMR as you build lean tissue. Because lean tissue is more metabolically demanding compared to fat tissue, the more lean tissues you have, the more calories you will burn even while at rest.  

 

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