BMR and RMR represent the amount of calories your body burns each day without any additional physical activity. BMR is your basal metabolic rate (during wakefulness), while RMR is your resting metabolic rate (during sleep). BMR and RMR are measurements of the number of calories your body burns during normal daily functions such as digestion and respiration. To calculate BMR and RMR on your own, you will use simple math equations to obtain a fairly accurate answer.
Step 1
Weight yourself first thing in the morning to avoid weighing the food you ingest throughout the day. Measure your height in centimeters.
Step 2
Convert your weight from pounds into kilograms. Multiply your weight by 0.45359237 (1 lb. equals 0.45359237 kg). Round your weight to the nearest kilogram. For example, a 150-lb. person would weigh 68 kg.
Step 3
Calculate your BMR if you are a male using the following equation: (13.75 x w) + (5 x h) - (6.76 x a) + 66. If you are a woman, calculate your BMR using this equation: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655.
Step 4
Calculate your RMR if you are a male using this equation: (10 x w) + (6.25 x h) - (5 x a) + 5. If you are a female, use the following equation: (10 x w) + (6.25 x h) - (5 x a) - 161.
Tips and Warnings
- "w" is for weight in kg, "h" is for height in cm and "a" is for age in years. Complete the math within each parenthesis first, then solve the rest of the equation.
Things You'll Need
- Scale
- Measuring tape or height chart
- Calculator
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