Your basal metabolic rate (BMR) is the amount of energy your body burns at rest on an average day and how many calories you would need to consume to maintain your current weight if you weren’t active or exercising at all. Your BMR calculation depends upon your age, gender, height, weight, and lean body mass and can be calculated using this formula: BMR = 370 + (21.6 * weight in kg) + (15.8 * height in cm) – (5 * age). A handy body composition calculator can help you determine your lean body mass.

So…What’s The BMR?

Your basal metabolic rate (BMR) refers to the amount of energy your body uses for basic bodily functions. Your BMR determines how many calories you need in order to maintain your current weight. In other words, your BMR shows what level of daily calorie intake will keep your weight constant, also known as maintenance. If a person’s body burns more calories than they consume, they will lose weight; conversely, if a person consumes more calories than their body needs, they will gain weight.

How Do I Calculate My RMR?

You can easily calculate your resting metabolic rate—or RMR—using a simple formula. First, take your weight in pounds and multiply by 10 to get a rough estimate of how many calories you burn each day while at rest. Then, multiply that figure by 1.1 if you exercise at least four times per week, or 1.2 if you exercise daily.

Use This Formula To Calculate Your RMR!

To calculate your RMR, plug in numbers for your height, weight, age, and gender into a specific formula: men use [10 x weight (kg) + 6.25 x height (cm) – 5 x age (years)] – 161 calories per day; women use [10 x weight (kg) + 6.25 x height (cm) – 5 x age (years)] – 146 calories per day.