What is Basal Metabolic Rate (BMR)?
BMR, or Basal Metabolic Rate, is the minimum number of calories your body needs at rest to perform basic and essential life functions, such as breathing, blood circulation, cell growth, hormone production, etc. You must know your BMR if you are planning to gain, lose, or maintain your weight. It can help you calculate whether you need to consume more or fewer calories than you burn as per your fitness goal.
How to Calculate BMR?
There are multiple formulas to calculate BMR. You can either use a BMR calculator or the formulas given below to calculate BMR in men and women:
1
Mifflin-St. Jeor Equation
Mifflin-St. Jeor Equation is the most common way to calculate BMR. The formula is as follows:
For Men: BMR = (10×weight in kg) +(6.25×height in cm) −(5×age in years) +5
For Women: BMR = (10×weight in kg) +(6.25×height in cm) −(5×age in years)-161
2
Revised Harris-Benedict Equation
The revised Harris-Benedict equation is one of the oldest formulas to calculate BMR. Check out the formula below:
For Men: BMR = (13.39xweight in kg) + (4.799xheight in cm) – (5.677xage in years) + 88.362
For Women: BMR = (9.247xweight in kg) + (3.098xheight in cm) – (4.330xage in years) + 447.593
3
Katch-McArdle Formula
The Katch-McArdle formula is suitable if you are lean and know your body fat percentage. Take a look at the formula below:
BMR = 370 +21.6 (1- body fat percentage) x weight in kilograms
What are Calorie Needs?
BMR, or Basal Metabolic Rate, is the minimum number of calories your body needs at rest to perform basic and essential life functions, such as bYour calorie needs are the total number of calories your body requires in a day to maintain your current weight, considering your daily activity levels. This is usually referred to as Total Daily Energy Expenditure (TDEE). You can calculate how many calories you should eat in a day using an online calorie calculator.
How to Calculate Your Calorie Needs?
To calculate your daily calorie needs, you must calculate your TDEE. The TDEE is calculated as per the following formula and activity multiplier:
TDEE/ Daily Calorie Needs = BMR x Activity Multiplier
Activity Level
Multiplier
Sedentary (Little or no exercise)
1.2
Lightly Active (Light exercise)
1.375
Moderately Active (Moderate exercise)
1.55
Very Active (Hard exercise)
1.725
Super Active (Very hard exercise)
1.9
What is the Difference Between BMR and Calorie Needs?
The following table highlights the key differences between BMR and calorie needs (or TDEE):
Categories
Basal Metabolic Rate (BMR)
Calorie Needs (TDEE)
Meaning
The calories your body needs for basic functions while being at rest.
The total number of calories required daily to maintain your current weight.
Physical Activity
Not considered
Considered
Purpose
To measure the minimum calories needed for survival
To calculate the total number of calories needed to maintain, lose, or gain weight
Factors Considered
Age, gender, weight, height, body composition, etc.
BMR and daily activity level
Usage
Appropriate when you need a base value to calculate your calorie requirements.
Used to set calorie targets for weight management goals
Which Factors Affect Your BMR and Calorie Needs?
Your BMR and calorie needs depend on the following factors:
1
AgeAs you grow older, your BMR naturally decreases due to reduced muscle mass. A lower BMR also indicates a lower calorie requirement as compared to younger people of the same weight and height.
2
GenderGenerally, men have a higher BMR than women due to a greater muscle mass and larger body size. This results in a higher calorie requirement for men in comparison to women.
3
Body CompositionYour muscles, bone tissues, body fat percentage, etc., directly impact your calorie requirements.
4
Body Size (Height and Weight)Your body mass, both fat and muscle, impacts your calorie requirements. A high body mass means a higher BMR.
5
Physical ActivityIf you are more active, your TDEE will eventually increase, resulting in a higher calorie requirement.
6
Hormonal ImbalancesHormones directly impact your metabolism. Conditions like hypothyroidism can lower BMR, while hyperthyroidism can increase it.
7
Diet: Having a balanced diet is extremely important for you to maintain a healthy body. Your food choices affect your metabolism, thus impacting your BMR. For example, protein can slightly increase BMR after eating, whereas an iodine-deficient diet can slow the metabolism.
8
EnvironmentYour surroundings can also impact your BMR and calorie requirements. Living in extremely cold or hot environments can affect your BMR as your body works harder to maintain a stable core temperature, which further impacts your metabolism.
9
Stress and SleepChronic stress and poor sleep can negatively affect your metabolism and possibly lower your BMR.
10
GeneticsIf you naturally have a faster or slower metabolism, influenced by your genes and family history, it can impact your BMR.
Health & Fitness Calculators
BMI Calculator
BMI Calculator
Ideal Weight Calculator
Ideal Weight Calculator
Calorie Calculator
Calorie Calculator
BMR Calculator
BMR Calculator
Body Fat Calculator
Body Fat Calculator
Ovulation Calculator
Ovulation Calculator
Pregnancy Calculator
Pregnancy Calculator
Pregnancy Conception Calculator
Pregnancy Conception Calculator
Pregnancy Weight Gain Calculator
Pregnancy Weight Gain Calculator
Due Date Calculator
Due Date Calculator
Macro Calculator
Macro Calculator

FAQs

  • Q. Do I need to eat 500 calories less than my BMR?

    Ans: No, you should eat 500 calories less than your TDEE and not your BMR if you are planning to lose weight.

  • Q. How many calories should I eat if my BMR is 1500?

    Ans: To calculate the calories you need to eat, you must multiply your BMR by your activity multiplier and get your TDEE. For example, people with a sedentary lifestyle must have a calorie intake equal to 1500 × 1.2 = 1800 calories.

  • Q. What are the basic calorie needs?

    Ans: The basic calorie needs for an average man is 2500 kcal a day and for an average woman is 2000 kcal a day.

  • Q. Do I need to eat more calories than my BMR?

    Ans: The calories you must eat depend on your TDEE and not your BMR. You must calculate your TDEE by the formula mentioned below:
    TDEE = BMR x Activity Multiplier

  • Q. Does BMR show you how many calories you need?

    Ans: No, the BMR values only indicate the minimum number of calories your body needs to perform basic yet essential functions when at rest.

  • Q. How many calories do 10,000 steps burn?

    Ans: You cannot calculate the exact number of calories burned by taking 10,000 steps. However, they burn approximately 300-500 calories, depending on your weight, height, current fitness level, walking pace, surface, etc.

  • Q. What is a good BMR for my age?

    Ans: Your BMR is also dependent on your gender, weight, and height. So, to calculate a good BMR as per your age, you can use the formula given below:
    Male = (10×weight in kg) +(6.25×height in cm) −(5×age in years) +5
    Female = (10×weight in kg) +(6.25×height in cm) −(5×age in years)-161

  • Q. Why is my BMR so low?

    Ans: Factors like ageing, high body fat percentage, low muscle mass, poor diet, and hormonal conditions can lower your BMR.

  • Q. How to calculate calorie needs with BMR?

    Ans: To calculate your daily calorie needs, you must multiply your BMR by your activity factor (1.2–1.9).

  • Q. What happens if I eat less calories than BMR?

    Ans: If you eat less calories than your BMR, you will lose weight.

  • Q. Should I use BMR or TDEE to lose weight?

    Ans: BMR does not tell you the number of calories you should consume to lose weight. Thus, you should check your TDEE to know how many calories you must consume to lose weight.

  • Q. Do daily calorie needs include BMR?

    Ans: Yes. Your daily calorie needs can be calculated using your BMR. The formula to calculate your daily calorie needs is:
    TDEE = BMR x Activity Multiplier