Body Fat Scales: Accurate Health Tracking
Discover our body fat scales from Withings. Accurately track your body composition and reach your fitness goals with advanced technology...
Basal metabolic rate (BMR): Definition, importance, and how to calculate it
Embarking on a journey toward weight loss or a new fitness routine requires a foundational understanding of how your body uses energy. A critical piece of this puzzle is your basal metabolic rate (BMR). This guide will delve into what your basal metabolic rate is, how it dictates the number of calories you burn at rest, and how you can use predictive equations to estimate it.
We'll explore how factors like muscle mass and physical activity influence your overall metabolism and how advanced tools, such as a Withings smart scale , can help you track these metrics for successful long-term weight management.
What is basal metabolic rate?
Your basal metabolic rate represents the minimum number of calories your body requires to perform its most essential life-sustaining functions while at rest. Think of it as the energy needed to keep your engine running—powering everything from breathing and circulation to cell production and maintaining your body temperature. This resting metabolism is surprisingly significant, accounting for approximately 60-70% of your total daily energy expenditure .
Several factors have a direct impact on your BMR, including your body weight, body size, age, and sex. However, one of the most influential factors is your body composition. Specifically, individuals with higher muscle mass tend to have a faster metabolism. This is because muscle tissue is more metabolically active and burns more calories than fat tissue, even when you're not engaged in physical activity.
BMR is just one part of your total metabolism
While your basal metabolic rate is a crucial starting point, it doesn't tell the whole story of your daily caloric needs. Your Total Daily Energy Expenditure (TDEE) provides a more complete picture by factoring in the energy you use for three main activities:
- Resting Metabolism (BMR): The energy used for basic bodily functions.
- Thermic Effect of Food (TEF) : The calories burned during the digestion and absorption of nutrients.
- Physical Activity: The energy expended during exercise and other daily movements.
To accurately determine your TDEE and the ideal number of calories for your goals, you must consider how your BMR combines with your level of physical activity. Understanding this relationship is fundamental to creating a sustainable plan for weight management or weight loss.
How to estimate your basal metabolic rate
You can get a reliable estimate of your basal metabolic rate using various equations to estimate this vital metric. These predictive equations use details about your body weight, height, age, and sex to calculate your resting energy needs.
Two of the most recognized equations to estimate BMR are:
- Harris-Benedict Equation: A long-standing formula for calculating BMR. Men : BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.755 × age in years) Women : BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age in years)
- Mifflin-St Jeor Equation: Often considered more accurate by contemporary researchers for its relevance to modern lifestyles and body composition.
For those who prefer a simpler method, there are online metabolic rate calculators for both the Harris-Benedict method and the Mifflin-St Jeor method that can quickly do the math for you. Even better, for a more personalized and precise measurement, advanced tools like Withings smart scales analyze your unique body composition—including muscle mass and body mass index (BMI)—to deliver a tailored BMR reading directly to your app.
How to improve your BMR for better weight management
Boosting your basal metabolic rate is a powerful strategy for achieving weight loss and maintaining a healthy body weight over the long term. The most effective way to enhance your metabolism is by increasing and preserving your lean muscle mass.
Engaging in regular physical activity, especially resistance training, stimulates muscle development. This, in turn, increases your resting energy expenditure, meaning you burn more calories around the clock.
"Many people diet or follow restrictive diets to lose weight. But restrictive diets can sometimes backfire by slowing down your metabolism. That's because your body slows down your BMR, burning fewer calories over time, when it interprets reduced calorie intake as a threat of starvation. This is one reason why losing weight can often be difficult.”
Here are additional tips to support a healthy metabolism :
Prioritize Sleep
Chronic sleep deprivation can suppress your metabolism and hinder weight management efforts.
Eat Enough Protein
Adequate protein intake is essential for repairing and building muscle, which helps maintain a high basal metabolic rate.
Avoid Drastic Calorie Cuts
Extreme diets can cause your body to lower its metabolism to conserve energy, making weight loss more challenging.
Your basal metabolic rate is not a fixed number; it evolves with changes in your body composition, body size, age, and overall health.
Take control of your metabolism with Withings
Estimate your basal metabolic rate automatically just by stepping on a Withings smart scale. Our range of scales is designed to provide comprehensive insights into your health and body composition. BMR is one of the key metrics you can track in the free Withings app, allowing you to monitor your progress and see the positive impact of your efforts on your metabolism. Perfect for keeping your weight management goals on track! Compare our different scales now on this page .
Muscle mass scales: Precise tracking solutions
Explore our muscle mass scales from Withings. Accurately monitor your body composition and achieve your fitness goals with advanced...
About Bioelectrical Impedance Analysis (BIA)
Bioelectrical impedance analysis (or BIA) is a simple and non-invasive test measuring how low-voltage electric currents circulate through...
Body water percentage: Normal levels, total body water, and risks of low hydration
Learn what body water percentage is, normal ranges, and why low total body water can impact your health. Discover tips for proper hydration.
