BMR 계산기
쉴 때 소모되는 칼로리, 기초대사량을 계산하세요
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 AccountBMR이란?
기초대사량(BMR)은 완전히 쉬는 상태에서 생명 유지에 필요한 최소 칼로리입니다. 호흡, 혈액순환, 세포 생성, 영양소 처리, 체온 유지 등에 사용됩니다. BMR은 일일 총 소비 칼로리의 60-75%를 차지해 전체 에너지 필요량의 기준이 됩니다.
BMR 공식 설명
가장 많이 쓰이는 공식은 Mifflin-St Jeor와 Harris-Benedict입니다. Mifflin-St Jeor(1990년)가 현대인에게 더 정확합니다: BMR = 10 × 체중(kg) + 6.25 × 키(cm) - 5 × 나이 + 5(남) 또는 -161(여). Harris-Benedict(1918년)는 칼로리를 과대 추정하는 경향이 있지만 여전히 널리 사용됩니다.
BMR에 영향을 주는 요인
나이, 체중, 키, 성별 외에도 여러 요인이 BMR에 영향을 줍니다. 근육량이 많으면 BMR이 높아집니다(근육이 지방보다 칼로리 소모가 큼). 갑상선 호르몬, 체온, 기후, 스트레스, 유전도 영향을 미칩니다. 극단적인 다이어트는 몸이 에너지 절약 모드로 전환되어 BMR이 낮아질 수 있으니 지속 가능한 방법을 권장합니다.
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.