What is BMR?
Basal Metabolic Rate is the number of calories your body needs at complete rest to maintain basic life functions — breathing, circulation, cell production. BMR accounts for 60–75% of total daily calories burned.
Mifflin-St Jeor Formula
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161 + 166
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
A 30-year-old male, 75 kg, 175 cm has a BMR of approximately 1,680 kcal/day.
Factors Affecting BMR
- Muscle mass: More muscle = higher BMR (muscle burns 3x more calories than fat at rest)
- Age: BMR decreases ~2% per decade after 20
- Gender: Males typically have 5–10% higher BMR
- Thyroid function: Hypothyroidism lowers BMR
- Temperature: Cold environments slightly increase BMR
BMR vs TDEE
BMR = calories at rest. TDEE = BMR + exercise + daily activity + food digestion. Never eat below your BMR as it can slow metabolism and cause nutrient deficiency.
How to Boost Your BMR
- Build lean muscle through resistance training
- Stay hydrated — dehydration lowers metabolic rate
- Get 7–9 hours of quality sleep
- Eat adequate protein (thermic effect of protein is highest)