BMR (Basal Metabolic rate)

December 6, 2024

Published

Last updated

December 8, 2024

Graham's Key take aways :

Basal Metabolic Rate (BMR) refers to the number of calories your body needs to perform basic functions like breathing and circulation while at rest.

Knowledge about BMR can help with weight management, energy balance and creating effective calorie deficits for weight loss.

Age, gender, weight, and muscle mass influence your BMR.

What Is Basal Metabolic Rate?

BMR is the amount of energy (calories) your body requires to maintain vital functions while at rest. These include:

Breathing
Blood Circulation
Cellular Repair
Body Temperature Regulation

BMR accounts for about 60-70% of your total daily energy expenditure (TDEE), with the remaining calories used for physical activity and digestion. For further insights into BMR, explore resources like the NHS Live Well Guide.

Benefits of Knowing Your BMR

1. Helps with Weight Management

Understanding your BMR allows you to calculate your caloric needs for maintaining, losing, or gaining weight. Learn more about managing your weight at World Health Organization: Healthy Diet.

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2. Creates Effective Calorie Deficits

BMR helps determine the number of calories you can safely reduce from your diet to lose weight sustainably.

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3. Optimises Energy Balance

Adjusting your diet and activity level based on your BMR ensures your body gets the energy it needs for essential functions.

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How to Calculate Your BMR

There are several methods to calculate your BMR, at Fueld, we use the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR). This method is recognised as one of the most accurate and reliable formulas for determining BMR, as advised by researchers at the University of Bath.

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

We use this equation because it incorporates modern research and provides a more precise estimation of your energy needs based on your weight, height, age, and gender. Accurate BMR calculations are essential for creating tailored nutrition plans that align with your goals.

Once you have your BMR, you can calculate your Total Daily Energy Expenditure (TDEE) by factoring in your activity level.

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What Impacts Your BMR?

Age: BMR decreases with age due to muscle mass loss.

Gender: Men typically have higher BMRs due to greater muscle mass.

Weight: Larger bodies require more energy for maintenance.

Muscle Mass: Muscle burns more calories at rest compared to fat.

Hormonal Changes: Thyroid function can significantly influence BMR.

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How to Increase Your BMR

Build Muscle

Increasing muscle mass will raise your resting energy expenditure. Read about strength training benefits at NHS Strength Exercise Guidelines.

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Stay Active

Exercise boosts calorie burn and keeps your metabolism elevated. Explore WHO Physical Activity Recommendations.

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Eat Enough Protein

‍Protein-rich diets help preserve muscle mass and boost metabolism and promote satiety.

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Stay Hydrated

Dehydration can slow your metabolism. Learn more about hydration at NHS Water, Drinks, and Your Health.

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Conclusion

Our BMR is a foundational metric for understanding how your body uses energy. By knowing your BMR, you can make informed decisions about your diet, activity levels, and overall health goals.

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Related Terms

Calorie Deficit: The key to sustainable weight loss by consuming fewer calories than your body burns.
Energy Balance: The relationship between calories consumed and calories expended.
Total Daily Energy Expenditure (TDEE): Your total calorie burn, including BMR and physical activity.

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