Calculating your Basal Metabolic Rate (BMR) can be done using various equations. A popular one is the Harris-Benedict Equation, which differs slightly based on gender and age group. Here’s how to calculate it based on age categories:
Harris-Benedict Equation
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For Men:
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Age 18-29: \[ BMR = 88.362 + (13.397 \times \text{weight in kg}) + (4.799 \times \text{height in cm}) - (5.677 \times \text{age in years}) \]
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Age 30-59: \[ BMR = 88.362 + (13.397 \times \text{weight in kg}) + (4.799 \times \text{height in cm}) - (5.677 \times \text{age in years}) \]
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Age 60 and above: \[ BMR = 88.362 + (13.397 \times \text{weight in kg}) + (4.799 \times \text{height in cm}) - (6.767 \times \text{age in years}) \]
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For Women:
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Age 18-29: \[ BMR = 447.593 + (9.247 \times \text{weight in kg}) + (3.098 \times \text{height in cm}) - (4.330 \times \text{age in years}) \]
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Age 30-59: \[ BMR = 447.593 + (9.247 \times \text{weight in kg}) + (3.098 \times \text{height in cm}) - (4.330 \times \text{age in years}) \]
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Age 60 and above: \[ BMR = 447.593 + (9.247 \times \text{weight in kg}) + (3.098 \times \text{height in cm}) - (6.765 \times \text{age in years}) \]
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Example Calculation
Let's say:
- You are a 30-year-old man.
- Your weight is 70 kg.
- Your height is 175 cm.
Using the equation for Men (30-59): \[ BMR = 88.362 + (13.397 \times 70) + (4.799 \times 175) - (5.677 \times 30) \]
Calculating:
- \(13.397 \times 70 = 937.79\)
- \(4.799 \times 175 = 839.825\)
- \(5.677 \times 30 = 170.31\)
So, \[ BMR = 88.362 + 937.79 + 839.825 - 170.31 = 1695.667 \]
Your BMR is approximately 1696 calories/day.
Conclusion
You can use the appropriate equation for your age category and gender to find your BMR. Just substitute your weight, height, and age into the formula to get your result.
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