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Basal Metabolic Rate (BMR) represents the number of calories your body needs to stay alive while at complete rest. These calories fuel essential involuntary functions such as breathing, circulating blood, maintaining body temperature, growing and repairing cells, and powering organ systems — all of which run continuously whether you are asleep, sitting, or exercising. In other words, BMR is the baseline energy your body demands even if you never moved a muscle all day. For most sedentary adults, BMR accounts for roughly 60 to 75 percent of total daily energy expenditure, making it the single largest component of energy use. Understanding your BMR is the foundation of any nutrition or weight management plan, because it defines the minimum intake required before any physical activity is added. The concept emerged from early metabolic chamber studies in the late 19th and early 20th centuries, and modern formulas such as the Mifflin-St Jeor equation, published in 1990, have made BMR estimation accessible without specialized laboratory equipment.계산 원리
The most widely recommended equation is the Mifflin-St Jeor formula (1990). For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5. For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161. Example: a 30-year-old woman weighing 65 kg at 165 cm has a BMR of 10×65 + 6.25×165 − 5×30 − 161 = 1,401 calories/day.사용 방법
Step 1: Choose metric or imperial units. Step 2: Enter your weight, height, and age. Step 3: Select your biological sex, because the equations use slightly different constants for men and women. Step 4: Click Calculate to instantly see your estimated BMR. The result shows the approximate number of calories your body burns at rest each day. Remember that this is a baseline value — it does not include calories burned through daily movement, exercise, or digesting food. To estimate total calorie needs, multiply BMR by an activity factor (see the TDEE calculator).참조 표
| Activity Level | Multiplier (applied to BMR) | Description |
|---|---|---|
| Sedentary (little or no exercise) | 1.2 | Desk job, minimal walking |
| Lightly active | 1.375 | Light exercise 1–3 days/week |
| Moderately active | 1.55 | Moderate exercise 3–5 days/week |
| Very active | 1.725 | Hard exercise 6–7 days/week |
| Extra active | 1.9 | Athletic training or physical job |
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Frequently Asked Questions
Why does BMR matter?
BMR is the baseline for every calorie plan. If you know how many calories your body burns at rest, you can estimate how many you need to eat to lose, maintain, or gain weight. Eating below your BMR for prolonged periods is generally not recommended, because it can slow metabolism, reduce energy, and lead to nutrient deficiencies.
How is BMR different from TDEE?
BMR is energy used at complete rest; Total Daily Energy Expenditure (TDEE) is BMR plus the calories you burn through daily activity, structured exercise, and digestion. TDEE is always higher than BMR and gives a much more realistic picture of your actual daily calorie needs.
What factors affect BMR?
BMR is influenced by age, sex, body size and composition, genetics, hormones (especially thyroid function), and even climate. Muscle tissue burns more calories at rest than fat tissue, so people with more lean mass tend to have a higher BMR. BMR naturally declines with age, largely due to loss of muscle.
Which formula is most accurate?
The Mifflin-St Jeor equation is currently considered the most reliable for the general population. The Harris-Benedict and Katch-McArdle (which requires body fat percentage) formulas are alternatives, but for most healthy adults, the differences between formulas are modest and both can be used to set realistic targets.