BMR Formula Explained, With Examples
Every bmr result comes from one formula. Once you understand what goes into it, you can sanity-check any figure you are given, whether by an employer, a bank, a teacher or another website.
The formula
BMR = 10W + 6.25H − 5A + 5 (men) or − 161 (women).
What each input means
- Sex: choose from Male, Female.
- Weight (kg): the value you enter in the calculator.
- Height (cm): the value you enter in the calculator.
- Age: the value you enter in the calculator.
Example
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
How the result changes
The table keeps the other inputs at their example values and changes weight (kg).
| Weight (kg) | BMR (Mifflin-St Jeor) |
|---|---|
| Male | 1,530 kcal/day |
| 32.5 | 1,205 kcal/day |
| 48.75 | 1,368 kcal/day |
| 81.25 | 1,693 kcal/day |
| 97.5 | 1,855 kcal/day |
Why it matters
Health numbers are most useful when you track them consistently. A quick calculation turns everyday measurements into something you can act on, whether that is planning meals, training for a run or preparing for a clinic visit.
Energy needs depend on age, sex, size and activity. Formulas such as Mifflin-St Jeor estimate resting needs, and an activity multiplier turns that into daily needs. Real requirements vary by a few hundred calories, so adjust based on how your weight changes over several weeks.
Any health calculator gives a general estimate. If a result worries you, or you are pregnant, managing a chronic condition or planning a big change in diet or exercise, speak to a doctor, polyclinic or dietitian.
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.
Related calculations
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- 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.
Use the BMR Calculator to plug in your own numbers.
Run your own numbers: BMR Calculator