What Basal Metabolic Rate (BMR) Measures
Medically reviewed by Steffini Stalos, DOMedically reviewed by Steffini Stalos, DOThe basal metabolic rate (BMR) is the number of calories your body burns at rest. Even when not moving, the body needs a certain number of calories to maintain basic functions such as breathing, cell production, and circulation. You may be interested in understanding or calculating your basal metabolic rate or in learning how to raise it or fix it.
Illustration by Zoe Hansen for Verywell Health
What Is My Basal Metabolic Rate?"Basal" means the base or the bottom layer. "Metabolic" is the body's process of turning the food eaten into energy it can use. The BMR is the energy (calories) the body needs to power its basic needs. The BMR accounts for 60% to 75% of the calories the body burns each day.
What Is Resting Metabolic Rate?Resting metabolic rate (RMR) is another measurement of daily calories needed. The difference is that RMR may include some limited activity. The RMR includes the calories burned for doing things that require a small amount of effort during the day, such as walking from room to room.
Importance and EffectsBMR is an important tool in understanding your current weight and how you may be able to alter it. For instance, to change your weight or gain muscle mass, you will need to know how many calories to add or eliminate from your diet.Starting with the BMR will help you understand how to alter the calories you consume through food and drink every day to change your body composition.The importance of BMR goes beyond a person's weight. BMR may also be related to the development of certain diseases and the risk of death. A higher BMR may be associated with some diseases and conditions, but data is conflicting for some of these conditions, and it is not always clear how or why this happens.Calculating BMR Based on AgeMany calculators are available to estimate a person's BMR. Several factors go into calculating BMR, including:Activity level (sedentary, light, moderate, or high)AgeHeightSex assigned at birthWeightIn general, a person's metabolic rate decreases as they age. It's estimated that BMR in adults may decrease by 1% to 2% every 10 years. Age is a factor that can't be altered, but increasing activity levels and following a diet that supports overall health can affect the BMR.The Harris-Benedict equation is one way to calculate BMR. This equation has been tested, tweaked, and re-evaluated over the years. Other calculators are sometimes used as well.Several criticisms of BMR equations exist, including the fact that most of them were developed in the Western world and may not accurately represent people of all races and ethnicities.The Harris-Benedict equation is:Men: BMR = 88.362 + (13.397 x weight in kilograms) + (4.799 x height in centimeters) - (5.677 x age in years)Women: BMR = 447.593 + (9.247 x weight in kilograms) + (3.098 x height in centimeters) - (4.330 x age in years)Online calculators are available where you can input your height in feet and inches and weight in pounds.
A Note on Gender and Sex TerminologyVerywell Health acknowledges that sex and gender are related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
Ideal BMR RangesAn ideal BMR is individualized and will depend on a person's goals to maintain or change their body composition. Knowing the average BMR for your sex assigned at birth, age, and weight is worth knowing. Understanding the average may help in making adjustments to lifestyle and diet when desired.Tables of BMR estimations by sex, age, and weight for men and women calculated with the Harris-Benedict equation are provided here for reference.
Age (years)
Weight (pounds)
BMR (calories)
25
188.6
1,934
35
208.1
1,995
45
206.9
1,931
55
202.5
1,848
65
201.2
1,783
75
193.4
1,679
80+
177.5
1,554
Age (years)
Weight (pounds)
BMR (calories)
25
165
1,533
35
174.9
1,729
45
178.1
1,692
55
173.5
1,607
65
172.4
1,543
75
164.6
1,440
80+
149.7
1,320
What Changes BMR RangesBMR is different for everyone, and using a reliable calculator is the best way to determine it. Even then, there can be inaccuracies. However, a BMR equation can help give a starting point to understand where to begin making changes to try to alter BMR.BMR will change over a person's lifetime. Younger people tend to have higher BMRs and calorie needs overall, especially during childhood. As people get older, their BMR generally lowers. People assigned male at birth tend to have a higher BMR than those assigned female. Weight can also affect BMR, with increased weight associated with a higher BMR.Diseases and conditions that may affect BMR include:Cardiovascular diseaseCushing's syndrome (a hormonal disorder due to excess cortisol)Hypothyroidism (low thyroid function)Inherited metabolic disorders (Gaucher disease, hemochromatosis, mitochondrial diseases, Tay-Sachs disease, Wilson disease)Kidney diseaseHow to Raise or Lower Your BMRAlthough it may not be possible to drastically change your BMR, there are some ways that to alter it by a small amount. Some of them include changes that also support overall health, such as weight training.For Weight LossSome habits may help in increasing the BMR in small amounts, including:Consuming caffeine through food or drinkEating spicy foods (such as chili peppers)Increasing muscle mass through strength trainingThe BMR equation is based on weight, so as you lose weight, your BMR is reduced. If you want to continue to lose weight, you must make up for this reduction by consuming even fewer calories and/or increasing activity.For Weight GainUnintended weight loss can be associated with a disease or health condition, so discuss your loss of unexplained weight loss with a healthcare provider. It's often recommended that people who are underweight or malnourished make necessary lifestyle changes and get appropriate medical care to treat any underlying health conditions causing the low weight.Being at a lower weight reduces BMR and, in theory, weight gain can be achieved by eating more calories than you burn each day. Some of the ways to gain weight in a healthful manner include:Add nut butters, protein powders, or other calorie-dense foods to meals.Avoid drinking too many liquids with meals.Eating small meals more frequently (five or six times) throughout the day.Choose nutrient-dense foods and avoid empty calories.Try exercise to increase appetite.For Maintaining WeightTo maintain a current weight, it's important to factor in BMR plus any current activities. Participating in higher-intensity physical activity will mean that more calories are needed to maintain weight. Estimating the calories needed every day may help to avoid either unintentionally increasing or losing weight.A person must consume enough calories to fulfill their BMR plus any calories burned during daily activity.One strategy to maintain weight is to eat a high-protein diet. Other strategies that may help include foods that are good sources of omega-3 fatty acids (such as salmon, flaxseed, and walnuts) and plant-based foods that contain polyphenols (generally brightly colored foods like berries, carrots, and spinach).Other Ways to Support Optimal MetabolismMetabolism is tied to many factors. Some of them are not under your control, such as age, height, or sex assigned at birth. Other factors may be modified, such as weight, muscle mass, and managing conditions that affect metabolism.Consider these healthy lifestyle changes:Practice sleep hygiene to get adequate rest.Eat mindfully and be aware of eating more or less based on your emotional state.Get enough daily and weekly physical activity.Have a strategy to address mental health (such as therapy, mindfulness, meditation, or other techniques).Keep stress levels low.Keep up with healthcare appointments and see a healthcare provider regularly.Maintain weight and make changes to lifestyle if needed.Seek support in reaching health goals from family, friends, spiritual leaders, and other important people.SummaryBasal metabolic rate (BMR) is an important part of understanding how to reach health goals regarding weight and body composition. Changing diet and physical activity can alter a BMR, but there is a limit on how much these factors may help.Diet, physical activity, and sleep are all factors that can be modified to tweak a BMR. BMR is largely determined by non-modifiable factors such as age, sex assigned at birth, and height. Read the original article on Verywell Health.
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