BMR Calculator

Posted: November 9, 2010 in Exercise Programming, Goals, Nutrition Zone

Basal metabolic rate (BMR) is the rate at which an individual expends calories while resting. Basic assumptions for calculating BMR assume you are resting at room temperature, during the post-absorptive digestion stage. Post-absorptive digestion stage means you have fasted for approximately 12 hours. BMR is usually measured under high controlled conditions and may be part of scientific testing. An individual is able to approximate BMR by considering factors such as weight, height, gender, and daily activity level.

  • Gender- This plays an important factor in calculating BMR. Men have a greater muscle mass and a lower body fat percentage than females. This means they will have a higher BMR
  • Height- The more body surface you have to cover, the higher your BMR. This means tall and thin people have a tendency to have higher BMRs.
  • Weight- The heavier you are, the higher your BMR rate will be.
  • Daily Activity Level- Physical activity has a big influence on the body. It burns calories and helps to raise your BMR by building extra lean tissue. This mean you will burn more calories, even as your sleep.

When determining your basal metabolic rate, you will need to take into account your level of activity. A larger person requires more calories than a smaller person. Just as an active person requires more calories than a sedentary person and men require more calories than women do. Here is the breakdown of activity levels:

  • Sedentary means that you do not exercise at all.
  • Lightly active means that you find yourself engaging in light exercise of sports approximately one to three times a week.
  • Moderately active means that you engage in moderate to high intensity exercise at least a half an hour a day, five days per week.
  • Very active means you engage in strenuous exercise and sports six to seven days week.
  • Extra active includes those who have physically demanding job and are very active throughout the day.


Once you have calculated your BMR, you should now take into consideration the type of body and weight loss you would like to have. Your target weight should fall into a range so that you do have a normal body mass index (BMI). Since one pound of body fat contains about 3,500 calories plan accordingly. You can lose 15 pounds in one year by simply cutting 100 calories per day. In order to achieve and maintain you goals, it is best to maintain your diet for months or even years until your healthy eating habits become your new way of life. Once you have reached your target weight, you can gradually increase your calories until you reach a maintenance level.

Online BMR Calculator


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