BMR without exercise:
note: (wt = body weight in kg)
| Sex and Age |
BMR Equation (kcal/day) |
| Males |
|
| 0-3 yrs |
(60.9 x wt) - 54 |
| 3-10 yrs |
(22.7 x wt) + 495 |
| 10-18 yrs |
(17.5 x wt) + 651 |
| 18-30 yrs |
(15.3 x wt) + 679 |
| 30-60 yrs |
(11.6 x wt) + 879 |
| Over 60 yrs |
(13.5 x wt) + 487 |
|
| Females |
|
| 0-3 yrs |
(61.0 x wt) - 51 |
| 3-10 yrs |
(22.5 x wt) + 499 |
| 10-18 yrs |
(12.2 x wt) + 746 |
| 18-30 yrs |
(14.7 x wt) + 496 |
| 30-60 yrs |
(8.7 x wt) + 829 |
| Over 60 yrs |
(10.5 x wt) + 596 |
To include exercise - multiply BMR by the appropriate activity factor:
| Level |
Type of activity |
Factor |
| Very light |
Cooking, driving, ironing, painting, sewing, standing |
1.3 men
1.3 women |
| Light |
Walking 3 MPH, electrical trades, sailing, golf, child care, housecleaning |
1.6 men
1.3 women |
| Moderate |
Walking 3.5-4.0 MPH, weeding, cycling, skiing, tennis, dance |
1.7 men
1.6 women |
| Heavy |
Manual digging, basketball, climbing, football, soccer |
2.1 men
1.9 women |
| Exceptional |
Training for professional athletic competition |
2.4 men
2.2 women |
Many things affect basal metabolism. While some factors are controllable, others are not. The most effective strategy for increasing basal metabolism is to decrease body fat and increase lean body mass.
Factors that influence BMR
| Factors |
Affects |
| Age |
BMR slows with decreased lean body mass |
| Height |
Taller, thinner people have higher BMRs |
| Body composition |
Lean body mass increases BMR, body fat lowers BMR |
| Growth |
Growing children and pregnant women have increased BMRs |
| Stress |
Psychological and physiological stress can raise BMR |
| Smoking |
Nicotine in cigarettes increases energy expenditure |
| Caffeine |
As a stimulant, caffeine increases energy expenditure |
| Temperature |
Heat and cold extremes raise BMR |
<< Back to Nutrition page
|
 |
|
