Calculate basal metabolic rate (from weight and body fat percentage)

What is basal metabolic rate (BMR)?

Basal Metabolic Rate (BMR) is the minimum amount of energy required to be consumed even when a person is not doing anything.

Even when you lie down and rest, organs such as the heart and lungs are active and consume energy.

The amount of energy you expend during this time is your basal metabolic rate.

The basal metabolic rate changes with age, peaking at the ages of 15-17 for men and 12-14 for women.

Calculation formula for basal metabolic rate considering body fat percentage

The calculation of the basal metabolic rate considering the body fat percentage is calculated by the Katch-McArdle formula.

First, calculate your lean body mass.

Lean body mass is the weight of the body minus the fat.

Lean body mass(kg) = Body weight(kg) x ( 100 - Body fat percentage(%) ) x 100

Since fat does not affect energy expenditure, the basal metabolic rate is calculated from the lean body mass excluding this fat.

BMR = 370 + (21.6 x Lean body mass(kg))

Katch-McArdle formula

Average basal metabolic rate (BMR)

You can check the average basal metabolic rate by gender and age in the table below.

Male

Age
(years old)		 BMR Standard Value
(kcal/kg Body weight/Day)		 Reference weight
(kg)		 Basal metabolic rate
(kcal/Day)
1–2 61 11.5 700
3–5 54.8 16.5 900
6–7 44.3 22.2 980
8–9 40.8 28 1140
10–11 37.4 35.6 1330
12–14 31 49 1520
15–17 27 59.7 1610
18–29 23.7 64.5 1530
30–49 22.5 68.1 1530
50–64 21.8 68 1480
65–74 21.6 65 1400
75– 21.5 59.6 1280

Female

Age
(years old)		 BMR Standard Value
(kcal/kg Body weight/Day)		 Reference weight
(kg)		 Basal metabolic rate
(kcal/Day)
1–2 59.7 11 660
3–5 52.2 16.1 840
6–7 41.9 21.9 920
8–9 38.3 27.4 1050
10–11 34.8 36.3 1260
12–14 29.6 47.5 1410
15–17 25.3 51.9 1310
18–29 22.1 50.3 1110
30–49 21.9 53 1160
50–64 20.7 53.8 1110
65–74 20.7 52.1 1080
75– 20.7 48.8 1010

Reference: "Dietary Reference Intakes 2020" Basal metabolic rate at reference weight

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