Calculateur BMR
Calculez votre métabolisme de base pour connaître les calories que votre corps brûle au repos
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 AccountQu'est-ce que le BMR ?
Le métabolisme de base (BMR) correspond au nombre de calories dont votre corps a besoin pour assurer ses fonctions vitales au repos complet. Ces fonctions comprennent la respiration, la circulation sanguine, le renouvellement cellulaire, l'assimilation des nutriments et la régulation de la température. Le BMR représente généralement 60 à 75 % de votre dépense calorique quotidienne totale, ce qui en fait la base du calcul de vos besoins énergétiques.
Les formules BMR expliquées
Les formules BMR les plus utilisées sont l'équation de Mifflin-St Jeor et l'équation de Harris-Benedict. L'équation de Mifflin-St Jeor (1990) est considérée comme plus précise pour les populations actuelles : BMR = 10 × poids(kg) + 6,25 × taille(cm) - 5 × âge + 5 (hommes) ou -161 (femmes). L'ancienne équation de Harris-Benedict (1918) tend à surestimer les besoins caloriques mais reste largement utilisée en milieu clinique.
Facteurs influençant le BMR
Plusieurs facteurs influencent votre BMR au-delà de l'âge, du poids, de la taille et du sexe. La masse musculaire augmente significativement le BMR car le tissu musculaire brûle plus de calories que le tissu adipeux. Les hormones (notamment thyroïdiennes), la température corporelle, le climat, le stress et la génétique jouent également un rôle important. Les régimes trop restrictifs peuvent réduire le BMR car l'organisme s'adapte pour préserver l'énergie : c'est pourquoi une approche progressive de la gestion du poids est recommandée.
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.