محاسبه BMR
متابولیسم پایه خودت رو بسنج - کالری که بدنت در استراحت میسوزونه
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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متابولیسم پایه (BMR) کالریهایی است که بدن برای کارهای حیاتی مثل تنفس، گردش خون، ساخت سلول و تنظیم دما در استراحت کامل نیاز دارد. BMR معمولا ۶۰ تا ۷۵ درصد کل کالری روزانهات رو تشکیل میده و پایه محاسبه نیاز انرژی است.
فرمولهای BMR
دو فرمول معروف میفلین-سنت ژئور و هریس-بندیکت هستند. میفلین-سنت ژئور (۱۹۹۰) دقیقتر است: BMR = ۱۰ × وزن + ۶.۲۵ × قد - ۵ × سن + ۵ (مردان) یا -۱۶۱ (زنان). هریس-بندیکت (۱۹۱۸) قدیمیتر است و معمولا کالری را بیشتر تخمین میزند ولی هنوز استفاده میشود.
عوامل موثر بر BMR
علاوه بر سن، وزن، قد و جنسیت، عوامل دیگری هم روی BMR اثر دارند. حجم عضله BMR را بالا میبرد چون عضله کالری بیشتری میسوزاند. هورمونها (بهخصوص تیروئید)، دمای بدن، استرس و ژنتیک هم مهم هستند. رژیمهای سخت BMR را پایین میآورند چون بدن برای صرفهجویی انرژی سازگار میشود. به همین دلیل رویکردهای پایدار برای مدیریت وزن بهتر است.
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.