Calculating BMR - What is my basal metabolic rate (calculator + formulas)

Calculating BMR - What is my basal metabolic rate (calculator + formulas)

What is basal metabolism? What is the formula to calculate it? Do you want to lose or gain weight? Do you exercise and need to know the approximate value of your resting, basal or basal metabolism?
Enter your body stats
The calculations are indicative

Basal Metabolic Rate BMR - Calculator/Calculation

What will this value do for you?

Do you want to approach your energy balance with common sense? Do you have a goal to lose weight, gain weight or maintain your current value?

Basal metabolic rate + approximate energy consumption based on daily activity = approximate value of energy needs.

For weight loss, you need to take in less energy than the body needs.

A balanced energy balance is required to maintain the same weight.

To gain weight, you need to take in more energy than the body expends.

A little warning.
When losing weight, we should use common sense and professional experience. Otherwise, we can hurt ourselves.

Remember: Absurd weight loss diets on your own can backfire.

What is basal metabolic rate and how is it defined?

Metabolism = the metabolism, energy and chemical processes in the body, the processing, digestion and resorption of substances, nutrients and energy.

Energy doesn't disappear. It changes into another form.

The abbreviation BMR = Basal Metabolic Rate is used for basal metabolism.

Basal metabolic rate is the smallest amount of energy needed to cover the life processes in the human body.

Even at absolute rest we are dependent on energy. We do not need to perform any activity or be mentally/psychically active.

BMR = the lowest amount of energy used to maintain basic life processes in the awake state, at normal body temperature and optimal ambient temperature.

The lowest energy expenditure is during sleep.

The body's basic conditions are:

  1. awake, mentally and physically calm - while lying down
  2. 12-18 hours after the last meal (postabsorptive time), the body does not digest any food
  3. thermoneutral zone (adequate room and ambient temperature), the body does not have to regulate too low or high body temperature

The exact value of basal metabolic rate is difficult to determine. The calculation is only a guideline. Every person is different. It is impossible to determine one exact formula for calculating similar results.

Many factors influence the level of metabolism, such as age, sex, height and weight, body surface, muscular and mental activity, food processing, body temperature and thermoregulation, hormonal activity, current state of the organism, presence of disease, exposure to chemicals, and in women, pregnancy and breastfeeding.


Formulas are also not completely accurate. We know several ways to determine BMR.

The table shows the equation to calculate BMR for men and women

BMR Men BMR Women
BMR = 10 x W + 6.25 x H - 5 x A + 5 BMR = 10 x W + 6.25 x H - 5 x A - 161
↑ Mifflin-St Jeor formula
BMR = 13.397 x W + 4.799 x H - 5.667 x A + 88.362 BMR = 9,247 x W + 3,098 x H - 4,330 x A + 447,593
↑ ^ Revised Harris-Benedict formula
BMR = 370 + 21.6 (1 - F) x W
↑ ^ Katch-McArdle formula
  • W = Weight = Body weight in kg
  • H = Height = body height in cm
  • A = Age = Age in years
  • F = percentage of fat

Coefficient of estimation of physical activity and BMR - table

Coefficient for approximate estimation of physical activity BMR - multiply by the coefficient
Sedentary lifestyle No/minimal exercise 1,2
Light activity Exercise/heavy physical work 1-2 times per week 1,375
Moderate activity Exercise/heavy physical work 3-5 times per week 1,55
Very active Exercise/heavy physical work 6-7 times per week 1,725
Extra active Professional athlete and exercise/heavy physical work 6-7 days a week 1,9
Recommended caloric intake for women and men by age (kcal per day)
Age Male Female
19 to 30 years 2400 2000
31 to 50 years 2200 1800
over 51 years 2000 1600


  • 1 gram of sugar = approximately 17.1 kJ / 4.1 kcal of energy
  • 1 gram of protein = approximately 23 kJ / 5.4 kcal of energy. Their processing is not complete, it is more like 17.1 kJ / 4.1 kcal of energy
  • 1 gram of fat = approximately 38.9 kJ / 9.3 kcal of energy

Fats are the largest energy store in the body. They account for about 74%. Only 1% are sugars, in the form of glycogen in the muscles and liver. Protein is only used as an energy source during periods of fasting. Its percentage is about 25%.

To reiterate...

Catabolism = the breakdown of substances and the release of energy. Energy is released in the form of heat and ATP adenosine triphosphate (ADP and other GTP, CTP...)

Anabolism = synthesis of substances, energy consumption.

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Important notice:

Please remember that the results of our health calculators and analyzers are for guidance purposes only. They are not a substitute for a professional examination or the advice of a doctor, pharmacist or other health care professional.

Each person is unique, and everyone's needs may vary. Calculators and analyzers have limitations and do not provide a comprehensive individual view of health.

Their use is at your own risk. Neither the site operator nor the author is responsible for misuse and misinterpretation of information obtained through their use. By using the calculators and analyzers, you agree to these terms and conditions and neither the operator nor the author shall be liable for any consequences.

You are advised to consult a professional for your medical condition. Remember that health is an important topic and any decisions should be made in consultation with a professional.

This calculator/analyzer is not a medical tool or medical aid. Consult your doctor about your health problem.

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