does my smartwatch give an accurate BMR? The short answer is no. 10 Kickboxing Drills You Can Do At Home.All The Moves To Rock Your Push Day Workout.The more muscle you have, the higher your BMR will be. Generally speaking, men are taller and have more muscle mass than women, resulting in a higher BMR, explains Lombardi. It’s also important to note that men typically have a higher BMR than women. You can estimate it yourself with the equation for women below.Ĭalculate your BMR: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years) Since the Harris-Benedict equation does not factor in muscle mass or body fat there are limitations to its accuracy. While less exact, studies show online calculators using the Harris-Benedict equation take into account your height, weight, age, and gender to give you a rough assessment of your BMR. However, DEXA scans use a low dose X-ray, are performed in a hospital, and require an in-person visit with your physician.īecause DEXA scans are not exactly accessible, Lombardi recommends an online calculator like Omni Calculator for an easier (and free!) measurement right at home. “This is essentially a picture of your body that will tell you the make-up of your body’s fat, muscle, and bone density,” she says. Getting an exact and totally accurate BMR requires a DEXA scan, says Lombardi. There are a few different ways to calculate BMR. Read on for the complete details of calculating your basal metabolic rate, why knowing your BMR matters, and more from experts. That's just a sneak peek at all that BMR can do. “Checking it every so often can be helpful to know, so you can adjust your lifestyle to maintain a healthy weight.” “As your level of activity, exercise, and age changes, your BMR will change,” says Lombardi. Knowing your BMR can help you stay in tune with weight management and how your body responds to life activities. The number is based on height, weight, gender, age, muscle mass, and body fat. “RMR is your BMR plus a very small level of daily activity such as walking to the bathroom, getting out of bed, and eating, but essentially being at rest,” notes Lombardi. It is the rate at which your body burns calories to perform essential bodily functions only.Īnd, don't confuse your basal metabolic rate with your resting metabolic rate (RMR). BMR is not based on your activity levels or how much you exercise. It's also important to know what it's not. If you would like more explanation on the ins and outs of BMR, please visit our BMR calculator page.Play icon The triangle icon that indicates to play I hope this article has been of use to you. If you are super active (very hard exercise and a physical job).If you are very active (hard exercise 6-7 days/week).If you are moderately active (moderate exercise 3-5 days/week).If you are lightly active (light exercise or sports 1-3 days/week).If you are sedentary (little or no exercise).Should you wish to calculate your daily calorie needs manually, simply multiply your BMR by one of the following activity level factors: Note that the BMR calculator can help calculate your BMR and daily calorie requirement for you (or check your manual calculation from above). Calculating your daily calorie requirementĪfter you've calculated your BMR, you may wish to work out your daily calorie requirement. It has been suggested that the difference between the Harris-Benedict and Mifflin-St Jeor equations is around 5%, with a higher accuracy level achieved by the Mifflin - St Jeor formula. BMR = (4.536 × weight in pounds) + (15.88 × height in inches) − (5 × age) − 161 Which BMR formula should I use?īoth the Harris-Benedict formula and Mifflin - St Jeor formula are commonly used and referenced today.
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