Comprehensive Guide to BMR Formula for Males and Females
Basal Metabolic Rate (BMR) is a critical metric that measures the number of calories your body needs to maintain basic physiological functions such as breathing, circulation, and temperature regulation. This guide explains the BMR formulas for males and females, examples of how to calculate BMR, and its application in weight management.
What is BMR?
BMR stands for Basal Metabolic Rate. It’s the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, cell production, nutrient processing, and temperature regulation.
In other words, BMR is the energy expended by your body at rest, usually measured in calories. It’s influenced by factors such as:
- Age
- Sex
- Weight
- Height
Knowing your BMR can help you:
- Calculate your daily calorie needs
- Plan your diet and exercise routine
- Achieve your weight management goals
Would you like me to help you calculate your BMR?
BMR (Basal Metabolic Rate) is the amount of energy (calories) your body requires to perform essential functions while at rest. It accounts for 60-70% of the total calories burned daily. Factors such as age, weight, height, and gender influence your BMR.
BMR Formulas for Males and Females
The Harris-Benedict Equation is the most commonly used formula for calculating BMR. It differs slightly for males and females due to physiological differences.
BMR Formula for Males
BMR=66.5+(13.75×weight in kg)+(5.003×height in cm)−(6.75×age in years)BMR = 66.5 + (13.75 \times \text{weight in kg}) + (5.003 \times \text{height in cm}) – (6.75 \times \text{age in years})
BMR Formula for Females
BMR=655.1+(9.563×weight in kg)+(1.850×height in cm)−(4.676×age in years)BMR = 655.1 + (9.563 \times \text{weight in kg}) + (1.850 \times \text{height in cm}) – (4.676 \times \text{age in years})
How to Calculate BMR (Example for Males and Females)
Example for a Male
- Weight: 70 kg
- Height: 175 cm
- Age: 25 years
BMR=66.5+(13.75×70)+(5.003×175)−(6.75×25)BMR = 66.5 + (13.75 \times 70) + (5.003 \times 175) – (6.75 \times 25) BMR=66.5+962.5+875.525−168.75BMR = 66.5 + 962.5 + 875.525 – 168.75 BMR=1735.775 calories/dayBMR = 1735.775 \, \text{calories/day}
Example for a Female
- Weight: 60 kg
- Height: 165 cm
- Age: 30 years
BMR=655.1+(9.563×60)+(1.850×165)−(4.676×30)BMR = 655.1 + (9.563 \times 60) + (1.850 \times 165) – (4.676 \times 30) BMR=655.1+573.78+305.25−140.28BMR = 655.1 + 573.78 + 305.25 – 140.28 BMR=1393.85 calories/dayBMR = 1393.85 \, \text{calories/day}
Why is BMR Important?
- Weight Loss: Knowing your BMR helps calculate your daily calorie needs for a calorie deficit.
- Weight Maintenance: Helps in balancing calorie intake and expenditure.
- Fitness Goals: Provides a baseline for planning workout intensity and nutrition.
How to Use BMR in Weight Loss
To lose weight, you need to create a calorie deficit by consuming fewer calories than your Total Daily Energy Expenditure (TDEE).
- TDEE = BMR × Activity Level Multiplier
- Sedentary: ×1.2
- Light Activity: ×1.375
- Moderate Activity: ×1.55
- Very Active: ×1.725
- Extra Active: ×1.9
For example, if a male has a BMR of 1735 calories and a moderate activity level, his TDEE would be: TDEE=1735×1.55=2689.25 calories/dayTDEE = 1735 \times 1.55 = 2689.25 \, \text{calories/day}
To lose weight, he should consume about 500-750 calories less than his TDEE.
BMR Chart (Indicative Values)
Here’s a simplified BMR chart for males and females based on age, weight, and height:
| Gender | Age (years) | Weight (kg) | Height (cm) | BMR (cal/day) |
|---|---|---|---|---|
| Male | 25 | 70 | 175 | 1735 |
| Female | 25 | 60 | 165 | 1393 |
| Male | 35 | 80 | 180 | 1850 |
| Female | 35 | 70 | 170 | 1450 |
BMR Formula for Male in Class 12 Science
In educational contexts like Class 12, the BMR formula is often simplified: BMR(male)=88.36+(13.4×weight in kg)+(4.8×height in cm)−(5.7×age in years)BMR (\text{male}) = 88.36 + (13.4 \times \text{weight in kg}) + (4.8 \times \text{height in cm}) – (5.7 \times \text{age in years})
Online BMR Calculators
For convenience, use an online BMR calculator by entering your weight, height, age, and gender. These calculators provide instant results and often include tools for calculating TDEE.
Popular options:
- clinicsoncloud bmr calculator
- 1mg BMR Calculator (India)
- Omron BMR Calculator
- MyFitnessPal
Conclusion
Understanding and calculating your BMR is the foundation of effective weight management and fitness planning. Using the Harris-Benedict equation, you can easily compute your BMR and use it to set realistic calorie goals for weight loss, maintenance, or muscle gain.
