What is BMR and How to Measure It

BMR stands for Basal Metabolic Rate, which is the number of calories your body uses to carry out necessary functions. It is sometimes referred to as your metabolic rate. Calculating BMR is a great way to determine how many calories you need to eat on a daily basis in order to reach your weight loss, weight gain, or maintenance goals.

BMR is the amount of energy (measured in calories) expended by your body while you are in a resting state, normal activity and digestion. It accounts for the energy your body requires to keep its functions going, like shopping, walking, sitting, digesting, and breathing. BMR is not the same as total daily energy expenditure (TDEE), which includes all the activities of your day in addition to your basal metabolic rate.

Why is Knowing Your BMR Important?

Knowing your BMR helps to estimate your daily calorie needs. This is important for those looking to gain or lose weight because it will determine the amount of calories you need to consume each day in order to reach your desired results. Without calculating this number, it is easy to overeat or undereat.

Another reason it is important to calculate BMR is because it can reveal if your body is functioning correctly. An unusually high or low BMR may indicate that there is a medical issue present, such as a thyroid disorder or an eating disorder.

How To Calculate Your BMR

There are a number of ways to calculate your BMR, but the most reliable and accurate way is to use the Harris-Benedict equation. The equation accounts for age, gender, weight, and height. For men, the equation is: BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) – (6.8 X age in years).

For women, the equation is slightly different: BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) – (4.7 X age in years).

Once you have calculated your BMR, you can add 10-15% to determine your total daily energy expenditure (TDEE), which takes into account all the activities of your day.

Conclusion

BMR is your body’s baseline calorie requirement. Knowing your BMR is important to determine how many calories you need to consume in order to reach your weight loss, gain, or maintenance goals. There are a number of ways to calculate your BMR, but the best and most accurate way is to use the Harris-Benedict equation, which takes into account age, gender, weight, and height. With this number in hand, you can begin to design a diet and exercise plan that is tailored to your individual needs.