Basal Metabolic Rate Explained
BMR (Basal Metabolic Rate): energy your body burns at rest just to stay alive. Heart, breathing, organ function, cell renewal. Adult range 1200-1800 kcal. Affected by age, gender, muscle mass, genetics.
BMR Formulas
Mifflin-St Jeor (most accurate): Male: 10 × kg + 6.25 × cm − 5 × age + 5. Female: 10 × kg + 6.25 × cm − 5 × age − 161. Example: 70 kg, 175 cm, 30 y male: 1648 kcal.
TDEE: Total Daily Energy
BMR × activity factor. Sedentary: ×1.2. Light: ×1.375. Moderate: ×1.55. Very active: ×1.725. For weight loss: 300-500 kcal below TDEE.
- •Muscle mass increases BMR (each kg = +13 kcal/day)
- •BMR drops 2-3% per decade of age
- •Yo-yo dieting permanently lowers BMR
Frequently Asked Questions
My metabolism is slow, can't lose weight?▼
Most 'slow metabolism' is misperception — calorie intake is underestimated. Food journaling reveals true picture.
Scientific References
- Mifflin MD (1990) New predictive equation for resting energy expenditure.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.