By Sayyed Nadar Shah

CALCULATI
NG
By Sayyed Nadar Shah

Introduction
• Basal Metabolic Rate, known as BMR, is the rate at
which the body expends energy to maintain essential
life functions while at complete rest.
• The majority of these essential functions continue
mostly unnoticed—things like the heart beating, the
lungs inhaling and exhaling air, the kidneys filtering
waste, new cell creation, maintaining proper body
temperature, and more.
Your Basal Metabolic Rate (BMR) is the number of

calories you burn as your body performs basic
(basal) life-sustaining function.
Purpose of calculating BMR
• Your BMR can be used to help you gain, lose, or maintain your weight.
By knowing how many calories you burn, you can know how many to
consume.
 There are many factors that can influence your weight.
They include:
•your level of physical activity
•your sex
•your age
•any health conditions you have or medications you take
•your metabolism
•your gut microbiome
How many calories I need?
• Sedentary: If you get minimal or no exercise, multiply your BMR by 1.2.
• Lightly active: If you exercise lightly one to three days a week, multiply your BMR by
1.375.
• Moderately active: If you exercise moderately three to five days a week, multiply your
BMR by 1.55.
• Very active: If you engage in hard exercise six to seven days a week, multiply your
BMR by 1.725.
• Extra active: If you engage in very hard exercise six to seven days a week or have a
physical job, multiply your BMR by 1.9.
BMR Formulas Used
Harris-Benedict Equation (Original):
The original harris-benedict formula is one of the most used formulas on the internet to
calculate your daily energy needs, however it is also one of the least accurate.
Males: 66.4730 + (13.7516 x Weight [kg]) + (5.0033 x Height [cm]) - (6.7550 x Age)
Females: 655.0955 + (9.5634 x Weight [kg]) + (1.8496 x Height [cm]) - (4.6756 x Age)
Harris Benedict Equation (Revised):

In 1984, the harris-benedict formula was revised by Roza and Shizgal. A larger research
group was used.
Males: 88.362 + (13.397 x Weight [kg]) + (4.799 x Height [cm]) - (5.677 x Age)
Females: 447.593 + (9.247 x Weight [kg]) + (3.098 x Height [cm]) - (4.33 x Age)
Mifflin-St Jeor:
In 1990 the Mifflin-St Jeor formula was introduced. In 2005 The American Dietetic Association
(ADA) compared the BMR formulas of Harris-Benedict, Mifflin-St Jeor, Owen and WHO/FAO/UNU
and found that Mifflin-St Jeor was the most accurate, predicting RMR within 10% of measured
values.
Males: (9.99 x Weight [kg]) + (6.25 x Height [cm]) - (4.92 x Age) + 5

Females: (9.99 x Weight [kg]) + (6.25 x Height [cm]) - (4.92 x Age) - 161
BMR Formulas Used
Schofield:
The Schofield equation was published in 1985 and used by FAO/WHO/UNU
(World Health Organization and oathers). However, a disproportionate
number of subjects in the data set were Italian men with on average higher
BMR values. This skewed the results for other communities.
Males: Females:
Age Formula Age Formula
0-3 59.512 x Weight [kg] - 30.4 0-3 58.317 x Weight [kg] - 31.1
3-10 22.706 x Weight [kg] + 504.3 3-10 20.315 x Weight [kg] + 485.9
60+ 11.711 x Weight [kg] + 587.7 60+ 9.082 x Weight [kg] + 658.5
BMR Formulas Used
Oxford (Most Reliable):
As the Schofield equation above was proven not to be very reliable for
many, a new series of equations was developed in 2005 which consisted of
a database of 10,552 BMR values that had a more diverse set of subjects.
Males: Females:
Age Formula Age Formula
0-3 61.0 x Weight [kg] - 33.7 0-3 58.9 x Weight [kg] - 23.1
3-10 23.3 x Weight [kg] + 514 3-10 20.1 x Weight [kg] + 507
60+ 13.5 x Weight [kg] + 514 60+ 10.1 x Weight [kg] + 569
BMR Formulas Used
Katch-McArdle:
Both the Katch-McArdle and the Cunningham formulas use lean body mass to
estimate your resting metabolic rate. If you know your body fat percentage,
lean body mass can be calculated by the following formula: (1 - Body Fat
Percentage / 100) x Weight. Note that in the BMR/RMR calculator above the lean
body mass is automatically calculated using the Boer formula if body fat
percentage is not provided.
370 + (21.6 x Lean Body Mass [kg]))
Cunningham:
The Cunningham equation is more accurate for very athletic people.
500 + (22 x Lean Body Mass [kg]))

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CALCULATI

By Sayyed Nadar Shah

Your Basal Metabolic Rate (BMR) is the number of

Harris Benedict Equation (Revised):

Males: (9.99 x Weight [kg]) + (6.25 x Height [cm]) - (4.92 x Age) + 5

370 + (21.6 x Lean Body Mass [kg]))

500 + (22 x Lean Body Mass [kg]))

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