Calculator of Basal Metabolic Rate (BMR)





One of the important fitness parameters is the basal metabolic rate which could be found through inactive calories. Inactive calories are your basal metabolic rate multiplied by the amount of time that you spend at rest. The amount of time spent on rest becomes less if you spend more time doing exercises, and thus the number of your inactive calories becomes lower.

The basal metabolic rate calculators actually bmr at rest calculator which counts the amount of energy that is expended at rest in a neutral environment after the digestive system has been inactive for about 12 hours. It is the rate of a person’s metabolism when waking in the morning after “fasting” during sleep. Thus, you may have understood what are inactive calories but some other essential questions are to be considered as well.

So, how to calculate metabolic rate? Why is it necessary? What does bmr measure results could be used for? What is a good bmr? And at last, how to check metabolism and speed it up in case of necessity? All these questions are discussed in this article and will provide you with an in-depth understanding of basal metabolic rate issues. You could also use the basal metabolic rate calculator to get accurate calculations and make conclusions about what is the best way for you to act to improve body metabolism.

The best predictor of your basal metabolic rate is your lean body mass.  Maintenance of lean body mass is possible if a person does physical exercises regularly.

Basal metabolic rate is an indicator that there is enough energy for human systems like the brain and central nervous system, heart, kidneys, liver, lungs, muscles, sex organs, and skin to function in a proper way. It’s necessary to emphasize that people who are overweight or obese do not necessarily have a slow BMR. Actually, their basal metabolic rate should be even faster to accommodate for extra fat and for their body to work harder to perform normal body functions.

Calculator of Basal Metabolic Rate (BMR)

The process of putting on some lean muscle mass can increase BMR, but there is a limit on the amount of lean muscle mass for both males and females. Some additives may increase BMR, but also only to a limit, and they may have serious side effects, so be careful! You should know your inactive calories and increase the number and strength of exercises gradually not to mislead your organism.

Metabolism is a kind of a tricky thing. On the one hand, it could be improved by some simple methods and strategies. On the other hand, there are some very unreliable techniques which could help one person to improve metabolic rate but would negate the efforts of another person.

Expending extra calories through increased physical activity is the most sensible way to increase metabolism. But when a person keeps a diet, BMR slows down to conserve energy and protect vital organs. A regimen of reasonable dieting with increased exercise maintains or increases BMR and promotes weight loss and weight maintenance. In such a case it mostly depends on calories and caloric balance.

Basal Metabolic Rate (BMR) / Calorie Calculator

BMR calculator will help you to find the amount of energy expended while at rest in a neutrally temperate environment. It’s the easiest way to estimate the calories burned.

Сalculations could be made in the way when only inactive calories are taken into consideration, but in case you have quite an active lifestyle, you may need more detailed calculations and you may need to take into account what activities you usually take, what influence they cause, and how much extra energy (calories) their activities require. The daily caloric need is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on the activity level.

Daily calorie needs based on activity level

Activity LevelCalorie
Sedentary: little or no exercise1,926
Exercise 1-3 times/week2,207
Exercise 4-5 times/week2,351
Daily exercise or intense exercise 3-4 times/week2,488
Intense exercise 6-7 times/week2,769
Very intense exercise daily, or physical job3,050
  • Exercise: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

In most situations, the BMR is estimated with equations summarized from statistical data. For most people, upwards of ~70% of total energy (calories) burned each day is due to upkeep. Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of food, also known as thermogenesis.

The Harris-Benedict Equation was one of the earliest equations introduced. It was revised in 1984 to be more accurate and was used up until 1990 when the Mifflin-St Jeor Equation was introduced.

The Mifflin-St Jeor Equation has been shown to be more accurate than the revised Harris-Benedict Equation.

The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage.

Online Calculator of BMR

So, to calculate my metabolism I need to take lots of factors into consideration: my age, genetics, nutrition plan, activities and many others. Scientific analysis is not my cup of tea, that’s why the best way I could go is to use various calculators to help me understand what are the correct ways to influence my body, change its metabolic rate in case of necessity and help me be fit.

Here are some important notes for you. Aerobic exercise such as running or cycling has no effect on BMR. However, anaerobic exercise, such as weight-lifting, indirectly leads to a higher BMR because it builds muscle mass, increasing resting energy consumption. The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level. The older the person is, the lower their BMR, or the lower the minimum caloric intake required to sustain the functioning of their organs at a certain level.

Genetics could also affect your basal metabolic rate. Even weather is one of such factors! Can you imagine? BMR increases approximately 7% for every increase of 1.36 degrees Fahrenheit in the body’s internal temperature. Basal metabolic rate could also be changed with the help of the diet. Small, routinely dispersed meals increase BMR. On the other hand, starvation can reduce BMR by as much as 30%.

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Legal Notice

This article is aimed at providing helpful and informative material on the subject only. It is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may be prescribed by your doctor or any recommendations that may be given by a medical specialist. If you suspect that you have some medical problem, we urge you to seek competent medical assistance.

Before starting any weight-loss plan or beginning or modifying any exercise program, always consult with your doctor or any health professional and make sure that the changes are right for you.

The author and publisher of the article specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any content of that site, including the results of the calculations.

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