Basal metabolic rate, or BMR, is the pace at which the body burns calories as fuel to maintain essential functions required for life. The most commonly used BMR formula was devised back in 1918 by two biochemists named Harris and Benedict. This formula can help you determine the proper diet and level of exercise necessary for optimal weight and overall health. However, don't confuse BMR with BMI, which stands for body mass index and measures body fat percentage.
Calculate Basal Metabolic Rate
Step 1
Determine your height in inches and weight in pounds. These two numbers are a critical part of the BMR formula and their accuracy is important. To determine your height in inches, multiply your height in feet by 12 (there are 12 inches in a foot) and add the remaining inches to that figure. For example, someone who is 5 feet, 2 inches would do the following equation: (5 x 12) + 2 = 62.
Step 2
Utilize a specific calculation for men. Multiply your weight in pounds by 6.23 and then multiply your height in inches by 12.7. Multiply your age in years by 6.8. Now, add 66 plus your factored weight and height together and subtract your factored age. This is your basal metabolic rate.
Step 3
Utilize a specific calculation for women. Multiply your weight in pounds by 4.35 and then multiply your height in inches by 4.7. Multiply your age in years by 4.7. Now, add 655 plus your factored weight and height together and subtract your factored age. This is your basal metabolic rate.
Step 4
Incorporate the Harris Benedict BMR equation to determine daily calorie requirements. The equation considers several activity levels:
1. Little or no exercise = BMR x 1.2
2. Light activity (some exercise one to three days a week) = BMR x 1.375
3. Moderately active (light to moderate exercise three to five days a week) = BMR x 1.55
4. Very active = (dedicated exercise or sports six to seven days a week) = BMR x 1.725
5. Extremely active = (strenuous exercise or sports as well as physical labor on the job or professional exercise or sports training) = BMR x 1.9
To determine an appropriate calorie intake for a typical day, multiply the calculated BMR by the appropriate activity level.
Tips and Warnings
- The Harris Benedict formula does not factor in how much fat versus muscle a body may have and that leaner forms may require more calories. Although the Harris Benedict formula is accurate in the majority of body types, for the very muscular, it may underestimate calorie usage and for the obese, it may overestimate calorie usage.
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