The body's basal metabolic rate, also known as the resting metabolic rate, is the amount of energy required each day to sustain vital functions like brain activity, breathing, digestion, and maintaining heart beat. In short, it is the amount of calories the body requires at rest for its critical physiological upkeep. Basal metabolic rate consists of 60 to 75 percent of total caloric needs. It can be calculated by plugging your height in centimeters, weight in kilograms, and age in years into one of two formulas, one for men and another for women.
Calculate Basal Metabolic Rate for Men
Step 1
Weigh yourself on the scale. If your weight is in pounds, convert it to kilograms by dividing by 2.2. For example, a 200-lb. man weighs 90.9 kg.
Step 2
Convert your height in inches to centimeters by multiplying by 2.54. For example, a man who is 70 inches tall measures 177.8 cm tall.
Step 3
Calculate your basal metabolic rate by inputing your weight, height, and age in years into the following formula: 66 + (13.7 x weight) + (5 x height) - (6.8 x age). Using the data from steps 1 and 2, and assuming an age of 40, basal metabolic rate is determined as follows: 66 + (13.7 x 90.9) + (5 x 177.8) - (6.8 x 40) = 66 + 1245 + 889 - 272 = 1,928 calories.
Calculate Basal Metabolic Rate for Women
Step 1
Weigh yourself on the scale. If your weight is in pounds, convert it to kilograms by dividing by 2.2. For example, a 150-lb. woman weighs 68.2 kg.
Step 2
Convert your height in inches to centimeters by multiplying by 2.54. For example, a woman who is 63 inches tall measures 160 cm tall.
Step 3
Calculate your basal metabolic rate by inputing your weight, height and age in years into the following formula: 655 + (9.6 x weight) + (1.7 x height) - (4.7 x age). Using the data from steps 1 and 2, and assuming an age of 40, basal metabolic rate is determined as follows: 655 + (9.6 x 68.2) + (1.7 x 160) - (4.7 x 40) = 655 + 655 + 272 - 188 = 1,394 calories.
Tips and Warnings
- Basal metabolic rate only determines the amount of calories required for the body to maintain basic physiological function. To calculate your body's total daily energy expenditure, multiply your basal metabolic rate by the appropriate activity factor: 1.2 bed rest 1.3 sedentary 1.4 active 1.5 very active Therefore, an active woman whose basal metabolic rate is 1,394 has a total daily energy expenditure of 1,952 calories.
Things You'll Need
- Calculator
- Scale
References
- "National Strength and Conditioning Association's Performance Training Journal"; Calculating Your Daily Calories; Debra Wein; March 2005
- American Council on Exercise: Daily Caloric Needs Estimate Calculator
- "ACSM's Resource Manual for Guidelines for Testing and Exercise Prescription (4th Ed.)"; J. Roitman (Ed.); 2001
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