How to Calculate BMR (Basal Metabolic Rate)

by Allan Robinson

About Allan Robinson

I have been a full time freelance writer for the past 2 years and have written on a variety of topics especially medicine, business and programming. I also have 15 years experience as a software engineer and hold a degree in biology and mathematics.

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Your BMR (basal metabolic rate) is the rate at which you expend calories while resting. This rate assumes you’re resting at room temperature during the post-absorptive stage of digestion, meaning that you’ve fasted for about 12 hours. The BMR usually is measured under highly controlled conditions as part of a scientific test. However, you can estimate your BMR from your age, height, weight and gender, based on your resting metabolic rate (RMR). The formula follows.

Step 1

Weigh yourself in kilograms. You also can weigh yourself in pounds and divide this value by 2.205 to obtain your weight in kilograms.

Step 2

Measure your height in centimeters. You also can measure yourself in inches and multiply this value by 2.54 to obtain your height in centimeters.

Step 3

Estimate your BMR if you’re male. This is given by the equation RMR = (9.99 x weight in kg) + (6.25 x height in cm) - (4.92 x age in years) + 5. This equation provides a man's BMR in calories per day.

Step 4

Estimate your BMR if you’re female. This is given by the equation RMR = (9.99 x weight in kg) + (6.25 x height in cm) - (4.92 x age in years) - 161. This equation provides a woman's BMR in calories per day.

Items you will need

  • Tape measure
  • Scale
  • Calculator

Tip

  • An example calculation for a 55-year-old female weighing 59 kilograms who is 168 centimeters tall: RMR = (9.99 x w) + (6.25 x h) - (4.92 x a) - 161 = (9.99 x 59) + (6.25 x 168) - (4.92 x 55) - 161 = 1,749 calories per day.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.