How to calculate your BMR

How to calculate your BMR. These is the simple way how to calculate Basal Metabolic Rate (BMR) :

1. Male adults

    66.5 + (13.75 x kg body weight) + (5.003 x height in cm) - (6.755 x age) = BMR
    66 + ( 6.23 x pounds body weight) + ( 12.7 x height in inches ) - ( 6.76 x age) = BMR

2.Female adults
    55.1 + (9.563 x kg body weight) + (1.850 x height in cm) - (4.676 x age) = BMR
    655 + (4.35 x kg body weight) + (4.7 x height in inches) - (4.7 x age) = BMR

You can use our BMR calculator  to work out your BMR.  

Applying levels of physical activity to the equation

1. Sedentary lifestyle - if you do very little or no exercise at all

   Your daily calorie requirements are BMR x 1.2

2. Slightly active lifestyle - light exercise between once and three times per week
    Your daily calorie requirements are BMR x 1.375

3. Moderately active lifestyle - if you do moderate exercise three to five days per week
    Your daily calorie requirements are BMR x 1.55

4. Active lifestyle - if you do intensive/heavy exercise six to seven times per week
    Your daily calorie requirements are BMR x 1.725

5. Very active lifestyle - if you do very heavy/intensive exercise twice a day (extra heavy workouts)
    Your daily calorie requirements are BMR x 1.9