What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic, life-sustaining functions — breathing, circulation, cell production, nutrient processing — while at complete rest. It's the absolute minimum energy your body requires.
For most people, BMR accounts for 60-75% of total daily calories burned. The rest comes from physical activity and the thermic effect of food (energy spent digesting).
Why BMR matters
Understanding your BMR is the starting point for any weight management strategy:
- Weight loss planning: You need to eat fewer calories than your TDEE (which is BMR × activity) to lose weight, but not below BMR for too long.
- Weight maintenance: BMR plus activity tells you exactly how much to eat to stay stable.
- Understanding metabolism: A "slow metabolism" usually means a low BMR — often from low muscle mass or aging.
How BMR is calculated
We use the Mifflin-St Jeor equation, considered the most accurate for the general population:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
How to increase BMR
You can naturally raise your BMR over time:
- Build muscle. Muscle tissue burns more calories at rest than fat tissue. Strength training is the most effective way.
- Stay active. Regular cardio doesn't directly raise BMR much but supports overall metabolic health.
- Get enough sleep. Sleep deprivation lowers metabolic rate over time.
- Eat enough protein. Protein has a higher thermic effect than carbs or fat and supports muscle.
- Avoid extreme dieting. Very low calorie diets can slow your BMR as a survival response.