BMR计算器
计算基础代谢率，了解身体静息时消耗多少热量
什么是 BMR？它为何如此重要？
BMR（基础代谢率）是您的身体在完全休息时燃烧的卡路里数，以维持呼吸和循环等重要功能。它占您每日总卡路里燃烧量的 60-75%。了解您的基础代谢率可以帮助您计算出减肥、维持或增肌的准确卡路里目标。
什么是BMR？
BMR（基础代谢率）是身体在完全静息状态下维持基本生命活动所需的热量，包括呼吸、血液循环、细胞更新、营养代谢和体温调节等。BMR通常占每日总消耗的60-75%，是计算总体能量需求的基础。
BMR计算公式
常用的BMR公式有Mifflin-St Jeor和Harris-Benedict两种。Mifflin-St Jeor（1990年）对现代人更准确：BMR = 10 × 体重(kg) + 6.25 × 身高(cm) - 5 × 年龄 + 5（男）或 -161（女）。老版Harris-Benedict（1918年）会略微高估热量需求，但在医疗领域仍广泛使用。
影响BMR的因素
除了年龄、体重、身高和性别，还有很多因素影响BMR。肌肉量越大BMR越高，因为肌肉比脂肪消耗更多热量。激素（特别是甲状腺激素）、体温、气候、压力和基因也都有影响。过度节食会降低BMR，因为身体会自动「省电」，所以减肥要循序渐进才科学。
BMR 与 TDEE：了解差异
BMR 是您的静息卡路里燃烧量 — 您的身体生存所需的热量。 TDEE 将您的日常活动添加到 BMR 之上。将 BMR 视为您身体的闲置燃油消耗，将 TDEE 视为包括驾驶在内的总燃油量。切勿吃低于基础代谢率 (BMR) 的食物；使用 TDEE 设定您的每日卡路里目标。
常见问题解答
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.