Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR) or resting energy expenditure (REE). It is the number of calories your body burns at rest.
What Determines Your BMR?
According to Verrywellfit genetic factors, age, gender, weight, diet and body composition all play a role in determining your BMR.
Genetic Factors- Some people are just born with faster metabolism and some slower metabolism than others.
Age- According to Bioologydiscussion children have a higher BMR than adults. After 20 years BMR drops about 2% per decade.
Gender- Males usually have more muscle mass and less body fat than females. This makes their BMR much higher than females.
Weight- According to Bioologydiscussion the heavier the weight, the higher the BMR. The metabolic rate of an obese woman is 25% higher than a thin woman.
Diet- Starvation or dramatically reduced caloric intake can reduce BMR by up to 30%. Even weight loss diets can reduce BMR as much as 20%.
Body Composition- The more muscle and lower the body fat percentage, the higher the BMR.
How Do You Change Your BMR?
According to Verrywellfit one of the best ways to increase your BMR is to build muscle. Even when your body is at rest, lean muscle mass will burn more calories than fat. Various studies have suggested that after a few weeks of resistance training you may be able to see a 7-8 percent increase in BMR.
How Do I Calculate My BMR?
A common equation used to find out your BMR is called the Mifflin St. Jeor Formula. Note that this formula provides a rough estimate and is not always accurate.
Mifflin St. Jeor Formula:
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
I have provided a BMR calculator below.
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