Basal metabolic rate (BMR) is the calories your body burns at rest to keep you alive. Learn how to calculate your BMR, what affects it, and how to raise it.
Frequently Asked Questions
What is a normal basal metabolic rate?
A normal BMR ranges from about 1,200–2,000 kcal/day depending on age, sex, and body size. Women typically average 1,200–1,600 kcal/day; men average 1,500–2,000 kcal/day. Body composition (muscle vs. fat ratio) is a stronger predictor than body weight alone.
What is the difference between BMR and RMR?
BMR is measured under strict fasting and resting conditions in a laboratory; RMR is measured under more relaxed conditions and runs about 10–20% higher. For practical calorie planning, most apps and calculators use RMR and label it BMR — they are interchangeable in everyday use.
How do I calculate my basal metabolic rate?
The most widely recommended formula is Mifflin-St Jeor. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: same formula but subtract 161 instead of adding 5. The result is your estimated daily calorie burn at rest.
What factors affect basal metabolic rate?
Key factors include lean muscle mass (more muscle = higher BMR), age (BMR declines roughly 2% per decade after 20), biological sex, thyroid hormone levels, genetics, and prolonged calorie restriction — which suppresses BMR through adaptive thermogenesis.
How can I increase my basal metabolic rate?
The most effective strategy is building lean muscle through resistance training, combined with adequate protein intake. Avoiding prolonged severe calorie restriction also prevents adaptive thermogenesis from suppressing your resting metabolic rate.