The Basal Metabolic Rate (BMR) is the number of calories your body requires to function while at rest. This means it measures the amount of energy (expressed in calories) your body consumes to perform vital functions such as breathing, blood circulation, and regulating body temperature.
The BMR is typically calculated using various formulas, with the Mifflin-St Jeor equation being the most accurate and widely used. The equation varies for men and women.
BMR = 66 + (13.75 * weight in kg) + (5 * height in cm) - (6.75 * age in years)
BMR = 655 + (9.56 * weight in kg) + (1.85 * height in cm) - (4.68 * age in years)
This formula considers weight, height, and age, factors that significantly influence basal metabolism.
Your BMR is an estimate of the number of calories your body would burn if it were entirely at rest. It represents the minimum number of calories your body requires to survive without any form of activity, such as exercises. A higher BMR indicates a higher metabolism, meaning your body burns more calories to perform basic functions.
BMR is a crucial part in understanding how many calories you should consume daily, depending on your activity level. Knowing your BMR allows you to better align your daily calorie intake with your health and fitness goals, whether it's weight loss, weight gain, or weight maintenance.
To calculate the total number of calories you should consume daily, you can multiply your BMR by your activity level, also known as the Physical Activity Level (PAL). This gives you the Total Daily Energy Expenditure (TDEE), the total number of calories you burn daily, including physical activity. With this information, you can adjust your calorie intake based on your specific goals.