What is Basal Metabolic Rate?

Understanding basal metabolic rate (BMR) helps to determine the estimated baseline amount of calories your body needs to function and serves as a starting point to determine how many calories to consume based on your goals.

If you're looking to understand your BMR, sometimes referred to as resting metabolic rate, it is the total number of calories your body needs to perform essential life-sustaining functions. These basal functions include circulation, breathing, cell production, nutrient processing, protein synthesis, and ion transport. You can determine your BMR using a mathematical formula. Below, learn more about the basal metabolic rate and how it applies to you.

What Is Resting Metabolic Rate (RMR)?

Some experts interchange the terms basal metabolic rate and resting metabolic rate (RMR). These two terms are very similar. However, there is a slight difference in the definition of BMR and RMR that is useful to understand.

RMR is a measurement of the number of calories that your body burns at rest. This rate is usually measured in the morning after a full night of restful sleep and before you eat or exercise.

As you can see, the definitions of RMR and BMR are almost identical. Your resting metabolic rate should accurately estimate your basal metabolic rate. Because the terms are similar, some fitness and weight loss experts use both terms to describe the same thing. However the term "resting metabolic rate" is more common.

How to Calculate Your BMR

If you are looking to reach or maintain a particular weight, you may find it helpful to have a BMR calculation. You can find the number using a formula designed by scientists, get it tested in a lab, or use an online calculator. No method is 100% accurate, but a lab test will likely give you the best estimate.

Because lab tests can be costly, many people use one of the other two methods to determine basal metabolic rate and/or the total number of calories they burn each day.

Online BMR Calculator

Put your height, weight, and age into our online calculator to find your basal metabolic rate with the addition of daily activity. The calculator estimates the total number of calories you burn daily.

How to Use BMR to Lose Weight

Once you understand BMR and get an estimate of your number, use it to help reach or maintain a balanced weight. First, you can try to increase your basal metabolic rate; then, you can increase the total number of calories you burn daily to help you achieve your goal.

Changing Your BMR

A combination of factors determines your basal metabolic rate. Genetic factors, age, gender, and body composition play a role. While you can't control genetics, age, or gender, you can change your body's fat-to-muscle ratio to boost your metabolism. You can use body fat monitors to help determine how much of your body is fat compared to muscle, bone, organs, and other tissues.

One way to change your body composition is to build muscle. Even when your body is at rest, lean muscle mass will burn more calories than fat. And you don't even have to be a bodybuilder to see the benefits. Studies show you can increase your resting metabolic rate by 5% with resistance training.

Increase Daily Calorie Expenditure

The total number of calories you burn daily heavily depends on your basal metabolic rate. But you can also burn more calories by changing your eating plan and activity level. Your BMR and two other factors can give you an idea of the total number of calories you burn. 

• Basal metabolic rate accounts for about 60% to 75% of total calories burned daily. Increase muscle mass to burn more calories.
• Activity thermogenesis: (non-exercise movement and exercise) accounts for about 15% to 30% of total calories burned daily. Increase daily movement to burn more calories.
• Thermic effect of food: (calories burned from eating and digestion) accounts for about 10% of total calories burned. Choose healthy protein-rich foods to make a modest difference.

You can create a calorie deficit or negative energy balance when you burn more calories than you consume. Burning fewer calories than you consume will develop a positive energy balance and you will gain weight.

A Word From Verywell

Learning about your basal metabolic rate and the total calories you burn daily is a positive step in reaching or maintaining a healthy weight. You can also use smart scales at home to measure and keep track of your weight, as well as BMI, muscle mass, and body fat percentage. The more you know, the easier it is to make changes in your life that produce actual results.

It is also important to talk to your healthcare provider, including a registered dietitian, to determine what is right for you. They can evaluate your medical history and nutrition goals and help you develop a plan for you.