how to calculate basal metabolic rate

1. Basal metabolic rate
BY
Ramez Yousry

2. Basal metabolic rate vs. resting
metabolic rate
• Basal metabolic rate (BMR) is often used
interchangeably with resting metabolic rate
(RMR). While BMR is a minimum number of
calories required for basic functions at rest,
RMR — also called resting energy expenditure
(REE) — is the number of calories that your
body burns while it’s at rest.

3. BMR estimation formulas
• Mifflin-St Jeor Equation:
• For men:
• BMR = 10W + 6.25H - 5A + 5
• For women:
• BMR = 10W + 6.25H - 5A - 161

4. BMR estimation formulas
• Revised Harris-Benedict Equation:
• For men:
• BMR = 13.397W + 4.799H - 5.677A + 88.362
• For women:
• BMR = 9.247W + 3.098H - 4.330A + 447.593
• Katch-McArdle Formula:
• BMR = 370 + 21.6(1 - F)W
• where:
• W is body weight in kg
H is body height in cm
A is age
F is body fat in percentage

5. How many calories you need
everyday
• If you’ve estimated your BMR using the Harris-
Benedict formula, your next step is to include the
number of calories you burn during daily
activities based on your lifestyle:
• Sedentary. If you get minimal or no exercise,
multiply your BMR by 1.2.
• Lightly active. If you exercise lightly one to three
days a week, multiply your BMR by 1.375.
• Moderately active. If you exercise moderately
three to five days a week, multiply your BMR by
1.55.

6. How many calories you need
everyday
• Very active. If you engage in hard exercise six to seven
days a week, multiply your BMR by 1.725.
• Extra active. If you engage in very hard exercise six to
seven days a week or have a physical job, multiply your
BMR by 1.9.
• The final number is approximately how many calories
you need on a daily basis to maintain your weight.
• Of course, this is an estimate. According to a 2007
studyTrusted Source, the formula would be more
accurate if it included body composition, weight
history, and other factors that have been shown to
affect BMR.

7. Ref
• Ability of the Harris Benedict formula to
predict energy requirements differs with
weight history and ethnicity2007:
• Crystal C. Douglas,1,2 Jeannine C.
Lawrence,1,2,* Nikki C. Bush,1,2 Robert A.
Oster,2,3 Barbara A. Gower,1 and Betty E.
Darnell2,3