BMR Formula

Health Formula • Published on July 30, 2026 • Last updated July 30, 2026

Mathematical Equation

$$\begin{aligned} \text{BMR (Men)} &= 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (y)} + 5 \\ \text{BMR (Women)} &= 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (y)} - 161 \end{aligned}$$

Variable Definitions

weight (kg)

Body weight in kilograms

height (cm)

Body height in centimeters

age (y)

Age in years

Detailed Explanation

In-Depth Guide

Basal Metabolic Rate (BMR) represents the minimum number of calories your body needs to function at rest (e.g. breathing, circulation, cell production, temperature regulation). BMR is estimated using the Mifflin-St Jeor equation, which is widely considered the most accurate standard for calorie planning.

How to Calculate: Step-by-Step

1. Measure your weight in kg, height in cm, and note your age in years. 2. For men: multiply weight by 10, height by 6.25, age by 5. Add weight and height terms, subtract age term, and add 5. 3. For women: multiply weight by 10, height by 6.25, age by 5. Add weight and height terms, subtract age term, and subtract 161. 4. The final result is the daily calorie requirements of your body at complete rest.

Worked Calculation Example

A 30-year-old male who is 180 cm tall and weighs 80 kg: - Weight = 80 kg, Height = 180 cm, Age = 30 - Apply the Men\'s BMR formula: $$BMR = (10 \times 80) + (6.25 \times 180) - (5 \times 30) + 5$$ $$BMR = 800 + 1125 - 150 + 5 = 1780\text{ calories/day}$$ A 30-year-old female who is 165 cm tall and weighs 60 kg: - Weight = 60 kg, Height = 165 cm, Age = 30 - Apply the Women\'s BMR formula: $$BMR = (10 \times 60) + (6.25 \times 165) - (5 \times 30) - 161$$ $$BMR = 600 + 1031.25 - 150 - 161 = 1320.25\text{ calories/day}$$

Common Use Cases

  • Determining baseline daily caloric requirements
  • Planning a calorie deficit for weight loss or surplus for muscle gain
  • Designing custom nutrition and fitness programs

Frequently Asked Questions

BMR is the energy your body expends at absolute rest. Total Daily Energy Expenditure (TDEE) accounts for BMR plus physical activity levels. TDEE = BMR × Activity Multiplier.

Yes, BMR generally declines with age as muscle mass decreases and metabolic efficiency slows down.

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