Calculadora de BMR
Calcula tu Tasa Metabólica Basal para saber cuántas calorías quema tu cuerpo en reposo
What is BMR and why does it matter?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing and circulation. It accounts for 60-75% of your total daily calorie burn. Knowing your BMR helps you calculate accurate calorie targets for weight loss, maintenance, or muscle gain.
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Create Free Account¿Qué es el BMR?
La Tasa Metabólica Basal (BMR) es el número de calorías que tu cuerpo necesita para realizar sus funciones vitales más básicas en reposo absoluto. Estas funciones incluyen la respiración, la circulación sanguínea, la producción celular, el procesamiento de nutrientes y la regulación de la temperatura. El BMR normalmente representa entre el 60-75% de tu gasto calórico diario total, y es la base para calcular tus necesidades energéticas generales.
Fórmulas de BMR explicadas
Las fórmulas de BMR más utilizadas son la ecuación Mifflin-St Jeor y la ecuación Harris-Benedict. La ecuación Mifflin-St Jeor (desarrollada en 1990) se considera más precisa para las poblaciones actuales: BMR = 10 × peso(kg) + 6,25 × altura(cm) - 5 × edad + 5 (hombres) o -161 (mujeres). La ecuación Harris-Benedict, más antigua (1918), tiende a sobreestimar las necesidades calóricas, pero todavía se usa ampliamente en entornos clínicos.
Factores que afectan al BMR
Varios factores influyen en tu BMR más allá de la edad, el peso, la altura y el sexo. La masa muscular aumenta significativamente el BMR, ya que el tejido muscular quema más calorías que el tejido graso. Las hormonas (especialmente las tiroideas), la temperatura corporal, el clima, el nivel de estrés y la genética también desempeñan un papel importante. Las dietas muy restrictivas pueden reducir el BMR porque tu cuerpo se adapta para conservar energía; por eso se recomiendan enfoques sostenibles para el control de peso.
BMR vs TDEE: Understanding the Difference
BMR is your resting calorie burn — what your body needs just to survive. TDEE adds your daily activity on top of BMR. Think of BMR as your body's idle fuel consumption and TDEE as total fuel including driving. Never eat below your BMR; use TDEE to set your daily calorie target.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through physical activity, digestion, and daily movement. TDEE is always higher than BMR.
Which BMR formula is most accurate?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people, as confirmed by the American Dietetic Association. It was developed in 1990 using modern population data and tends to be more reliable than the older Harris-Benedict equation.
Can I eat below my BMR to lose weight faster?
Eating below your BMR is generally not recommended. Your BMR represents the minimum energy your body needs for basic functions. Consuming fewer calories can slow your metabolism, cause muscle loss, and lead to nutritional deficiencies. Aim to eat between your BMR and TDEE for healthy weight loss.
How can I increase my BMR?
The most effective way to increase your BMR is by building muscle mass through strength training, as muscle tissue burns more calories at rest than fat tissue. Staying hydrated, getting adequate sleep, eating enough protein, and avoiding crash diets also help maintain a healthy metabolic rate.
Does BMR change with age?
Yes, BMR typically decreases by about 1-2% per decade after age 20, primarily due to loss of muscle mass and hormonal changes. Regular strength training and maintaining muscle mass can help counteract this age-related decline in metabolic rate.