How to Calculate BMR (Basal Metabolic Rate)

by Allan Robinson

About Allan Robinson

Allan Robinson has written numerous articles for various health and fitness sites. Robinson also has 15 years of experience as a software engineer and has extensive accreditation in software engineering. He holds a bachelor's degree with majors in biology and mathematics.


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


  • 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