Question 1

What is Basal Metabolic Rate (BMR)?

Accepted Answer

BMR is the number of calories your body needs at complete rest to maintain vital functions: heartbeat, breathing, body temperature and cell renewal. It accounts for approximately 60–75% of your total daily calorie expenditure.

Question 2

How do you calculate BMR?

Accepted Answer

The most accurate method is the Mifflin-St. Jeor formula (1990): Men: (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5. Women: (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161. The result is your BMR in kcal/day.

Question 3

What is the difference between BMR and TDEE?

Accepted Answer

BMR is just your resting energy expenditure. TDEE (Total Daily Energy Expenditure) accounts for physical activity: TDEE = BMR × PAL value (Physical Activity Level, ranging from 1.2 to 2.4).

Question 4

Can you increase your BMR?

Accepted Answer

Yes! Muscle mass permanently increases BMR because muscles burn more calories at rest than fat tissue. Strength training, adequate sleep, sufficient protein (min. 1.6 g/kg) and avoiding crash diets help increase BMR long-term.

Basal Metabolic Rate (BMR): Formula, Values & Tips