BMR Calculator
Your basal metabolic rate (BMR) is the number of calories your body burns per day at complete rest. This number is the foundation for nutrition and fitness planning: multiply it by your activity factor to determine your total daily energy expenditure (TDEE).
結果
1,649 cal/dag
Basal Metabolic Rate (BMR)
- TDEE (sedentary)
- 1,979 cal/dag
- TDEE (lightly active)
- 2,267 cal/dag
- TDEE (moderately active)
- 2,556 cal/dag
- TDEE (very active)
- 2,844 cal/dag
How this was calculated
- 1Mifflin-St Jeor equation for your gender(10 × kg) + (6,25 × cm) - (5 × år) + 5 = 1,649 cal/dag
公式
Mifflin-St Jeor (male): BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5. Mifflin-St Jeor (female): BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161.
The Mifflin-St Jeor equation is the modern scientific standard for BMR calculation. It's more accurate than the older Harris-Benedict formula because it's based on more recent research data. The formula accounts for gender, age, weight and height.
ステップ解説
- 1Select your gender.
- 2Enter your current age in years.
- 3Enter your current weight in kilograms.
- 4Enter your height in centimeters.
計算例
Male, 30 years old, 70 kg, 175 cm
→ BMR: 1,694 cal/day. TDEE (moderately active): 2,625 cal/day.
Female, 25 years old, 65 kg, 165 cm
→ BMR: 1,483 cal/day. TDEE (moderately active): 2,299 cal/day.
Reference table
| Activity Level | Description | Factor |
|---|---|---|
| Sedentary | Little to no exercise | 1.2 |
| Lightly Active | 1-3 days per week exercise | 1.375 |
| Moderately Active | 3-5 days per week exercise | 1.55 |
| Very Active | 6-7 days per week intense exercise | 1.725 |
Multiply your BMR by your activity factor to get your TDEE.
よくある間違い
- Thinking BMR and TDEE are the same — BMR is resting burn only, TDEE is total daily burn including activity.
- Not adjusting your activity factor to your actual routine — this leads to major underestimates or overestimates.
- Ignoring body composition — muscle mass burns more calories than fat, so two people with the same BMR can have very different TDEE values.
活用シーン
- Determine how many calories you need to eat for weight loss, weight maintenance, or muscle gain.
- Optimize your training plan and nutrition strategy based on your metabolic needs.
- Monitor the impact of age or weight changes on your calorie needs.
よくある質問
Can BMR change over time?
Yes, mainly due to aging (metabolism slows down) and weight loss (less tissue mass = lower BMR). Building muscle mass can increase your BMR.
Is the Mifflin-St Jeor formula accurate for everyone?
The formula gives a good estimate for most people, but individual variation is large — especially due to body composition. Use this as a starting point and adjust based on actual results.
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