BMR & RMR Calculator & Differences
What is a Basal Metabolic Rate?
Basal Metabolic rate, or BMR is defined as: the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.
So, if you were to lay in bed all day and not move, the energy (calories) you’re body would need to function is your BMR.
While there are three different calculations for BMR, the original is the Harris–Benedict formula….and that’s what we’ll use here!
Get Your BMR & RMR
When you get your BMR / RMR results, you'll also get your daily caloric needs based on the Harris Benedict Formula accounting for level of daily activity:
The Five Levels of Activity:
- Sedentary: Little or not exercise
- Lightly Active: Light exercise/sports 1-3 days/week
- Moderately Active: moderate exercise/sports 3-5 days/week
- Very Active: Hard exercise/sports 6-7 days a week
- Extra Active: Very hard exercise/sports & physical job or 2x training
Harris-Benedict BMR Formula
The Harris-Benedict formula is the original BMR formula and was revised in 1984 by Roza and Shizgal in 1984 and again by Miffin in 1990.
Wonder what the BMR formula looks like?
BMR Formula for Men
BMR = 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
BMR Formula for Women
BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)
What is a Resting Metabolic Rate?
While BMR is most typically used when beginning the conversation of caloric needs, RMR – Resting Metabolic Rate, is becoming a more familiar term these days and you should know what it means too.
Resting Metabolic Rate is mostly the same as Basal Metabolic Rate except that it includes the energy it takes to digest food.
There is about a 10% difference between BMR and RMR.
Some Facts About RMR and BMR
- There’s typically about a 10% difference between BMR and RMR
- BMR & RMR is typically higher in men
- As we age, BMR & RMR slow down
- More muscle = higher BMR/RMR
- More exercise = higher BMR/RMR
- BMR is synonymous with BEE (Basal Energy Expenditure)
- RMR is synonymous with REE (Resting Energy Expenditure)
Why do Men Have a Higher BMR/RMR?
If you read the bullet point list above, you may already know why men would have a higher BMR.
The reason is that men typically have higher muscle mass than women hence the higher BMR/RMR.
That said, there are many strong sexy women with more muscle mass than some men and luckily for them, they have a higher BMR/RMR than their male counterparts.
How Can I Raise My BMR/RMR?
So you want to be doing nothing and burn more calories?
There are two key ingredients to keeping your metabolism higher.
The more you exercise the higher your BMR & RMR. Also, the more lean muscle mass you have, the higher your BMR & RMR too!
As you saw above in the bullet point list, metabolism slows as we age. For that reason, it’s critical that we continue to exercise as we age; Eat plenty of protein to help keep that muscle mass too!
Video Explaining Difference Between BMR and RMR
Calculate Your BMR & RMR