Calculate your Basal Metabolic Rate in kg/cm (India) or lbs/ft (USA). Know how many calories you burn at rest.
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at complete rest, including breathing, circulation, and cell production. It accounts for about 60-70% of your total daily energy expenditure.
For Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
For Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Understanding your BMR is essential for:
While BMR calculations are universal, lifestyle factors differ:
| Factor | Indian Context | US Context |
|---|---|---|
| Average BMR | ~1500 kcal (urban sedentary) | ~1700 kcal (urban sedentary) |
| Diet Impact | Higher carb intake may affect metabolism | Higher protein intake may increase BMR |
| Physical Activity | More walking in daily life | More structured exercise |
Note for Indians: Traditional diets rich in spices like turmeric and ginger may slightly increase metabolic rate compared to Western diets.
Boost your metabolism naturally with these science-backed methods:
While BMR measures calories at rest, Total Daily Energy Expenditure (TDEE) includes all activities:
| Component | % of TDEE | Description |
|---|---|---|
| BMR | 60-70% | Calories burned at complete rest |
| NEAT | 15-25% | Non-exercise activity (fidgeting, standing) |
| Exercise | 10-15% | Structured workouts |
| TEF | 5-10% | Thermic effect of food (digestion) |
A: BMR varies based on body composition (muscle burns more than fat), age, gender, and genetics. Men typically have higher BMR than women due to more muscle mass.
A: Indian vegetarians may have slightly lower BMR due to typically lower protein intake, but this can be offset with adequate dal, paneer, and nuts.
A: It's about 70% accurate for most people. For precise measurement, consider metabolic testing at a clinic.
A: Yes, through muscle gain (each pound of muscle burns ~6 kcal/day at rest) and improving thyroid function if deficient.
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