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- Basal Metabolic Rate (BMR) Calculation: Reference Table for Men and Women
- How do you calculate your daily energy expenditure?
- Find out how to increase your metabolic rate with exercise
- Increase your basal metabolic rate using your muscles!
- Increase your daily number of steps to burn more calories!
- 📌 FAQ – Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR), also known as Resting Energy Expenditure (REE), is used to assess the amount of energy that our body burns while at rest. This is the amount of energy required to maintain vital functions such as our heart rate and body temperature, to name a few.
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Basal Metabolic Rate (BMR) Calculation: Reference Table for Men and Women
The tables below provide examples for men and women aged 30 with different profiles (weight and height). This will help you estimate your energy needs at rest.
Examples for men (30 years old) with different profiles (weight and height)
| Weight (lbs) | Height (inches) | BMR (kcal/day) |
|---|---|---|
| 130 | 67 – 71 | 1550 – 1600 Kcal |
| 150 | 67 – 71 | 1670 – 1720 Kcal |
| 170 | 67 – 71 | 1780 – 1835 Kcal |
| 190 | 67 – 71 | 1890 – 1945 Kcal |
| 210 | 67 – 71 | 1985 – 2045 Kcal |
Examples for women (30 years old) with different profiles (weight and height)
| Weight (lbs) | Height (inches) | BMR (kcal/day) |
|---|---|---|
| 110 | 63 – 67 | 1225 – 1270 Kcal |
| 130 | 63 – 67 | 1335 – 1380 Kcal |
| 150 | 63 – 67 | 1440 – 1490 Kcal |
| 170 | 63 – 67 | 1535 – 1590 Kcal |
| 190 | 63 – 67 | 1625 – 1680 Kcal |
How do you calculate your daily energy expenditure?
To find out how much energy your body uses every day when it’s at rest, you first need to calculate your basal metabolic rate. But before you do that, here are a few abbreviations you should know to help you calculate your daily energy requirements.
4 abbreviations to remember if you want to understand how to calculate your daily energy requirements:
- PAL = Physical Activity Level
- BM = Basal Metabolism
- RER = Resting Energy Expenditure = same meaning as Base Metabolism (BM)
- DEJ = Daily Energy Expenditure or daily calorie requirement
Calculate your Basal Metabolic Rate (BMR), also known as Resting Energy Expenditure (REE)
Factors that influence your Basal Metabolic Rate:
- Gender
- Body weight
- Age
It should be noted that the external environment can influence your basal metabolic rate. For example, you will need more energy in the far north than in our latitudes. The basal metabolic rate also changes with age. The older we get, the lower our needs.
Discover the formula to calculate your Basal Metabolic Rate:
- BM for women = 230* (Weight 0.48)* (Height 0.5)* (Age-0.13)
- MB for men = 259* (Weight 0.48)* (Height 0.5)* (Age-0.13)
Total Daily Energy Expenditure (TDEE) or daily calorie intake calculator
Daily energy expenditure takes into account the parameter of the level of physical activity (NAP) to determine your daily calorie requirements more precisely.
Discover the formula to calculate your Total Daily Energy Expenditure (TDEE) or your daily calorie intake:
- MB*1.37 if you are sedentary
- MB*1.55 if you are active
- MB*1.80 if you’re sporty, or up to 2 if you’re very sporty
Find out how to increase your metabolic rate with exercise
Increase your basal metabolic rate using your muscles!
Physical exercise, particularly muscle-strengthening sessions, is a good way of increasing your energy expenditure at rest. Muscle mass has a direct impact on your basal metabolic rate. Muscles burn calories to function. And for the same weight, fat consumes less energy than muscle. As a result, increasing muscle mass helps to raise your basal metabolic rate at rest.
Increase your daily number of steps to burn more calories!
You’ve no doubt heard of the 10,000 steps a day for good health. It is recognised that moderate activity during the day is one of the pillars of a healthy lifestyle, along with diet. Increasing your level of daily walking will naturally help you to spend more by adopting a few simple good habits. This could mean walking to work, walking to pick up your children from school, taking the stairs instead of the lift. There’s a long list of things you can do to save a few steps a day. In the short term, it won’t make any difference, but after a few months or a year, these small steps can make a big difference to your weight and your general health.
Here are a few pages to motivate you to walk more:
- How many steps a day to lose weight?
- Calorie expenditure for 10,000 steps
- How many steps a day for good health?
In short, understanding and calculating your basal metabolic rate (BMR) is fundamental to managing your daily energy needs. These needs, which are essential for maintaining our vital functions, are influenced by various factors such as sex, weight, age and even the environment.
Thanks to specific formulas, it is possible to determine your MB, as well as your daily energy expenditure (DEJ), which takes into account your level of physical activity. This information is vital for anyone wishing to maintain, lose or gain weight in a controlled and healthy way.
It’s also important to note that basal metabolic rate can be influenced by muscle mass. The greater the muscle mass, the higher the basal metabolic rate, and therefore the more energy the body consumes at rest. Muscle-strengthening exercises can therefore help to increase the MB.
Finally, adopting simple habits such as increasing the number of steps you take each day can also help you expend more energy and thus promote better overall health.
So monitoring and understanding your basal metabolic rate and daily energy expenditure are invaluable tools for leading a healthy, balanced life, tailored to your specific needs.
📌 FAQ – Basal Metabolic Rate (BMR)
🔹 What is Basal Metabolic Rate?
It’s the energy your body burns at rest to support vital functions like breathing and circulation.
🔹 How do I calculate it?
Using standard equations like Harris-Benedict, or with a BMR calculator.
🔹 Does it change with age?
Yes, metabolism slows down over time due to muscle loss and other factors.
🔹 BMR vs TDEE – what’s the difference?
BMR = energy at rest; TDEE = total energy including activity.
🔹 How can I boost my BMR?
Train with resistance, eat enough protein and get proper rest.
