BMR: 5 Mistakes to Avoid
Estimates calories your body burns at rest. The maths is not complicated, but a handful of errors come up again and again in this and related health & fitness calculations. Here is what to watch for.
Simple measurements such as weight, height and waist circumference are widely used to screen for health risks because they are cheap and easy to repeat. They are not diagnoses, but tracked over time they show whether lifestyle changes are working.
Singapore's tropical climate means you lose more fluid through sweat, even when you are not exercising. Thirst, urine colour and how you feel are good guides, and needs rise during outdoor activity or heat waves.
1. Treating estimates as exact
Formulas such as BMR or body fat are population estimates with real margins of error.
2. Cutting calories too aggressively
Very large deficits are hard to sustain and can lead to muscle loss.
3. Using international BMI cut-offs for Asians
HPB recommends lower cut-offs because risks rise at lower BMIs in Asian populations.
4. Relying on a single measurement
Weight and heart rate fluctuate daily; trends tell you more.
5. Measuring inconsistently
Tape measurements change with posture and breathing; measure the same way each time.
The correct method
BMR = 10W + 6.25H − 5A + 5 (men) or − 161 (women).
For example, with these inputs:
- Sex: Male
- Weight (kg): 65
- Height (cm): 168
- Age: 35
the calculator returns:
- BMR (Mifflin-St Jeor): 1,530 kcal/day
Related calculations
- Pregnancy Due Date Calculator: Estimates your due date using Naegele's rule.
- Ovulation Calculator: Estimates ovulation and the fertile window.
- Heart Rate Zone Calculator: Shows heart-rate training zones from your age.
- Waist-to-Height Ratio Calculator: A ratio above 0.5 suggests increased health risk.
The BMR Calculator applies the formula consistently, so it is a quick way to double-check your own working.
Run your own numbers: BMR Calculator