The most effective way to design a weight loss strategy that is healthy, sustainable and achieves results will be worked out with a qualified medical professional. Research from The American Journal of Clinical Nutrition on BMR also found that gender and age have little effect on BMR, while lean body mass is a better indicator of BMR.Īs stated, BMR calculators are a great starting point. Rec ent research on BMR from the University of Cambridge has also found that BMR tends to be overestimated in certain populations. Additionally, research has noted variations in the accuracy of BMR calculations compared to non-Western/European populations. However, individuals vary therefore, BMR is an accurate calculation on a population level but could be inaccurate on an individual level. Is BMR Accurate? Research on BMRīMR calculators are a great starting point for figuring out your weight loss or gain journey.
Therefore, RMR is easier to measure since you do not have to achieve a fully inactive state. RMR is not calculated when one’s body has reached total equilibrium. Resting Metabolic Rate (RMR) and BMR are often used interchangeably despite there being a fundamental difference.
In that case, eventually, their weight loss will plateau (unless the daily caloric intake is absurdly low, to begin with, which is not advised for sustainable weight loss). Suppose they always eat the same amount of calories no matter their weight. That means that if this same person wants to keep losing weight, they need to continually lower their daily caloric intake to maintain the same rate of weight loss. If this person loses 10 kilos, their BMR drops to 1419 calories per day. Here’s an example:Ī female aged 35 who weighs 75 kg and is 169 cm tall has a BMR of 1515 calories per day. This means that if you want to continue to lose weight, you need to eat even fewer calories. Use the Total Daily Energy Expenditure calculator (TDEE) to take your activity level into account.Īs you lose weight, your BMR goes down. Even basic activities increase how much energy your body needs to maintain homeostasis. By calculating the minimum amount of calories needed to maintain weight, you know that consuming more than that amount will lead to weight gain.īMR calculators fall short by taking into account physical activity levels since the measurement is taken at rest and after a fast. Using BMR Calculators for Weight LossīMR calculators are a good starting point to plan your weight loss strategy. This has implications for weight loss strategies. This means that the more weight you lose, the less energy (calories) your body needs to maintain homeostasis. This is why the Katch-McArdle Formula includes body fat percentage but does away with gender (since the body fat percentage variable is a more accurate indicator of muscle mass than gender).įrom the BMR calculator, you can see that losing weight also decreases your BMR. However, we know that the person with more muscle mass will need to consume more calories to maintain homeostasis since more muscle requires more energy. The two people will have the same BMR calculation. Muscle mass influences BMR, although it is not necessarily captured in the equations.įor example, comparing two people who have the same height, age, weight, and gender but one person who has more muscle mass.
The only variables in the equations that one can change are body weight and body fat percentage. Katch-McArdle Formula: BMR = 370 + 21.6(1 – F)WĪll the variables above influence BMR calculation.Mifflin-St Jeor Equation for women: BMR = 10W + 6.25H – 5A – 161.
Mifflin-St Jeor Equation for men: BMR = 10W + 6.25H – 5A + 5.The Mifflin-St Jeor Equation is the most commonly used one for BMR calculators (and the one that the BMR calculator on this page uses).į = body fat percentage (only used in K atch-McArdle Formula) The following equations are all validated ways of calculating BMR.
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