BMR formulas
Mifflin-St Jeor (recommended)
Male: BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5
Female: BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161
Female: BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161
Harris-Benedict (revised)
Male: BMR = (13.397 × weight) + (4.799 × height) − (5.677 × age) + 88.362
Female: BMR = (9.247 × weight) + (3.098 × height) − (4.330 × age) + 447.593
Female: BMR = (9.247 × weight) + (3.098 × height) − (4.330 × age) + 447.593
What affects BMR?
- Muscle mass: More muscle = higher BMR. Strength training can raise your resting metabolism.
- Age: BMR decreases ~1-2% per decade after age 20 due to muscle loss.
- Sex: Males typically have higher BMR due to greater muscle mass and lower body fat.
- Genetics: Natural metabolic rate varies between individuals by up to 15%.
- Body temperature: Fever or cold exposure increases BMR.
Frequently asked questions
Should I eat at my BMR level to lose weight?
No. BMR is the bare minimum for survival. Eating at BMR long-term can slow your metabolism and cause muscle loss. Instead, eat at a moderate deficit below your TDEE (about 500 calories less).
Which BMR formula is more accurate?
The Mifflin-St Jeor equation (1990) is generally considered more accurate for modern populations than the Harris-Benedict equation (1919, revised 1984). Both are estimates — individual variation of ±10% is normal.
Can I increase my BMR?
Yes. Building muscle through resistance training is the most effective way. Each kg of muscle burns about 13 calories per day at rest, compared to ~4.5 calories per kg of fat.