Boost Weight Loss by Knowing Your BMR: Here’s How -

Knowing your BMR or RMR can help you better determine your total daily energy expenditure in order to create a caloric deficit, defined as consuming fewer calories each day than you burn for energy. A caloric deficit is required to lose weight.

But because most people do not have access to state-of-the-art labs to determine BMR exactly, equations are often used to make approximations. The easiest way to measure your metabolic rate is to use an online calculator. You can find many calculators online, and all use varying equations.

Revised Harris-Benedict Equation

The commonly used metabolic equation, called the Harris and Benedict equation, was first designed in 1918 (and updated in 1984). While it was intended to estimate BMR, it actually estimates RMR, according to the National Academy of Sports Medicine.

It uses height, weight, biological sex, and age to determine RMR and is based on average lean mass levels.

Below are examples of how to calculate your RMR using the revised Harris and Benedict equation.

Men: (88.40 + 13.40 x weight in kilograms [kg]) + (4.80 x height in centimeters [cm]) – (5.68 x age in years)

For example, if a man is 180 pounds, 5’11”, and 43, his RMR is 1,804 calories.

Women: (447.60 + 9.25 x weight in kg) + (3.10 x height in cm) – (4.33 x age)

For example, if a female is 130 pounds, 5’3″, and 36, her RMR is 1,333 calories.

Mifflin-St Jeor Equation

The Mifflin-St Jeor equation is another equation that uses the same variables but may be more accurate, Church says.

Here’s what the Mifflin-St Jeor equation looks like for men and women:

Men: (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in years) + 5

For example, if a male is 180 pounds, 5’11”, and 43, his RMR is 1,734 calories.

Women: (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in years) – 161

For example, if a female is 130 pounds, 5’3″, and 36, her RMR is 1,249 calories.

Cunningham Equation

Other metabolic equations, such the Cunningham equation, use your total level of lean body mass, which is a primary determiner of BMR and therefore RMR. But calculation requires you to measure your body’s levels of fat versus free-fat mass, Church says. Calipers and smart scales are two popular at-home options, but the most accurate measures are performed in professional and laboratory settings.

Here are examples of how to calculate your RMR using the Cunningham equation:

Men and women: 500 + (22 x lean body mass in kg)

For example, if a man is 170 pounds, 5’11”, 43, and his body-fat percentage is 20 percent, his RMR is 1,857 calories.

If a female is 130 pounds, 5’3″, 36, and her body-fat percentage is 25 percent, her RMR is 1,473 calories.

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