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Basal Metabolic Rate (BMR) Calculator And Guide


Basal metabolic rate (BMR) is the rate of energy expenditure…

…per unit time by endothermic animals at rest.

According to your BMR and your activity throughout the day

…you determine your caloric needs for the day.

This varies significantly based on your activity level, age, and sex.

You will receive a customized estimate based on your age, body type, and level of activity.

It’s critical to remember that last part!

In contrast, someone who works behind a desk and trains three times a week…

…will burn a significant number of calories versus someone…

…who works on their feet every day and trains hard five days a week.

You can use your number to calculate how many calories you need…

…to consume to gain or lose weight.

Before we jumped in, let’s hear an inspirational story….

A man is trying to lose weight, but every time he tries to start a diet…

he cannot stick to it for more than a couple of days.

One day, while surfing the internet, he comes across a article on….

….how to get a good bmr score and decides to try it out.

He follows the instructions and starts eating high-quality protein and healthy fats every day.

A few weeks later, his bmr score has improved dramatically…

and he is finally able to stick to his diet longer.

Now, get back to the topic!

How To Use The BMR Calculator

To get started, simply enter your gender and age.

After that, enter your height and current weight.

Select the appropriate activity level:…..

Sedentary, lightly active, moderately active, very active, or extra active.

Then just Calculate to see your BMR result.

YouTube video

It will ask you to choose an activity level that best represents…

…your lifestyle when you use the calculator.

Honesty is key!

You will not gain muscle mass if you claim to be very active but are not.

BMR Calculator

Before using the data obtained using this calculator, please consult with doctor.

BMR Results – How Should I Interpret Them

Your BMR can be used to determine your TDEE…

…so you can make sure that your nutrition plan is appropriate…

…for your level of energy expenditure and not giving you too much or too little energy.

By being equipped with this knowledge, you can make…

…or break your muscle gains or fat loss, rather than guesstimating….

…or blindly following a plan without adjusting it to your unique needs.

Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) – (6.8 x age in years)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in years)

*note: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.

Example: You are a 30-year-old female. You are 5’6″ tall (167.6 cm) and weigh 120 pounds (54.5 kg). Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day. Now that you know your BMR, you can calculate your TDEE by multiplying your BMR by your activity level.  

Based on their height, the table below shows…

…the basal metabolic rate or resting metabolic rate for men and women.


How many calories do we burn while sleeping is shown above?

During waking hours, when we exercise, move around, and while we are awake…

…our BMR does not include the calories we burn.

Think of it as the number of calories you would need to survive if you slept all day!

*Although BMR and RMR slightly differ from each other, your RMR should be an accurate estimate of your BMR.

Keep reading…

How To Use BMR To Get Ideal Weight

Activity Multiplier


As a matter of fact, the most accurate way to determine how much TDEE…

…you have is to measure your body fat content.

You can get your body fat and BMR measured at the Wellness Center…

…in the Recreation Complex.

There is no charge for this service.

You are required to multiply your BMR by your activity level…

..after they give you this information to determine your TDEE.

You may questioned yourself…

What’s Your Next Move?

  • Multiply your BMR by your activity level after they give you this information to determine your TDEE.
  • Track your progress and calories using a method you prefer. Depending on your preference, you may do this either on paper or through a mobile app.
  • Over time, review your progress and make changes as necessary. Your basal metabolic rate (BMR) will fluctuate according to your weight loss. Therefore, your calorie intake plan may need to be adjusted as you continue to make progress.


Your BMR can be used to calculate your TDEE so that you can make sure…

..the nutrition plan you follow corresponds to your energy expenditure….

…and doesn’t give you too much or too little calories.

Instead of guesstimating or following a standard weight loss protocol blindly…

…having this knowledge can make the difference between…

…successful fat loss or muscle gain.

Frequently Asked Questions

Why is my basal metabolic rate so low?

A low RMR can be caused by a variety of factors…

…including high levels of stress and poor sleep.

You might be surprised to hear that this pace can also be negatively impacted…

….by consuming too few calories or exercising too frequently.

Another issue is the natural decline in hormone testosterone….

….that occurs with aging in both men and women.

Can you raise your BMR?

Your basal metabolic rate falls when you have less muscle…

….which lowers your calorie requirements.

Your basal metabolic rate rises as your muscle mass does….

….increasing your calorie requirements.

Exercise aids in calorie burning as well as muscular growth and maintenance.

Any form of exercise is preferable to none.

What drinks help speed up your metabolism?

Green tea, coffee, and liquids high in protein have all been demonstrated….

….to increase metabolism, stimulate satiety, and lessen hunger..

…all of which may support weight loss.

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