BMR 计算器
本 BMR 计算器估算您的基础代谢率——身体在静息状态下维持呼吸、循环和细胞生产等基本功能所燃烧的卡路里数。输入年龄、性别、身高和体重，使用经科学验证的公式计算您的 BMR。
Basal Metabolic Rate Calculator
Enter your details to calculate how many calories your body burns at rest and at various activity levels.
常见问题
什么是基础代谢率（BMR）？
BMR（基础代谢率）是你的身体在完全静止状态下维持基本生命功能所需的热量，包括呼吸、循环、细胞生成和营养处理。它代表维持身体运转所需的最低能量消耗，通常占你每日总热量消耗的 60-75%。
BMR 如何计算？
BMR 使用预测公式计算，考虑你的年龄、性别、身高和体重。最广泛使用的两个公式是 Mifflin-St Jeor 公式和 Harris-Benedict 公式。这些公式通过临床研究开发，测量不同人群的耗氧量和二氧化碳产量来确定静息能量消耗。
什么是 Mifflin-St Jeor 公式？
Mifflin-St Jeor 公式被认为是大多数人最准确的 BMR 计算公式。男性：BMR = (10 × 体重 kg) + (6.25 × 身高 cm) - (5 × 年龄) + 5。女性：BMR = (10 × 体重 kg) + (6.25 × 身高 cm) - (5 × 年龄) - 161。该公式发表于 1990 年，已被验证比较旧的 Harris-Benedict 公式更为准确。
BMR 和 TDEE 有什么区别？
BMR 仅测量完全静止时燃烧的热量，而 TDEE（每日总能量消耗）包含一天中所有燃烧的热量，包括体力活动、运动和食物的热效应。TDEE 通过将 BMR 乘以活动系数来计算，活动系数范围从 1.2（久坐）到 1.9（极度活跃）。TDEE 是制定饮食计划时更实用的数字。
BMR 会随年龄变化吗？
是的，BMR 随年龄增长而降低，20 岁后每十年约下降 1-2%。这主要是由于瘦肌肉质量（肌少症）的逐渐流失和荷尔蒙变化。这也是为什么许多人发现随着年龄增长，即使不改变饮食或活动水平，维持体重也变得更加困难。
如何提高 BMR？
提高 BMR 最有效的方法是通过阻力训练增加瘦肌肉质量，因为肌肉组织在静止状态下比脂肪组织消耗更多热量。其他策略包括保持充分水化、保证充足睡眠、摄入足够蛋白质，以及避免可能降低代谢率的极端热量限制。高强度间歇训练（HIIT）也可以暂时提高新陈代谢。
哪些因素影响 BMR？
影响 BMR 的关键因素包括身体成分（肌肉与脂肪比）、年龄、性别、身高、体重、遗传、荷尔蒙水平（尤其是甲状腺激素）和体温。由于肌肉量更大，男性 BMR 通常高于女性。环境温度、压力水平、某些药物和总体健康状况也会影响你的基础代谢率。
How to Calculate Your Basal Metabolic Rate (BMR)
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its most basic life-sustaining functions, such as breathing, circulation, cell production, and nutrient processing. BMR represents the minimum amount of energy your body requires to function while at complete rest.
Your BMR typically accounts for 60–75% of your total daily energy expenditure. Understanding your BMR is essential for creating effective nutrition plans, whether your goal is weight loss, weight gain, or weight maintenance.
How to Use This Calculator
- Select your unit system: Imperial (feet, inches, pounds) or Metric (centimeters, kilograms).
- Enter your age in years.
- Select your gender (Male or Female).
- Enter your height and weight using the appropriate fields.
- Click "Calculate BMR" to see your results using both the Mifflin-St Jeor and Harris-Benedict formulas.
- Review the daily calorie needs table to find your estimated intake at your activity level.
BMR Formulas
Mifflin-St Jeor Equation (Recommended)
Developed in 1990, this is considered the most accurate formula for estimating BMR and is recommended by the Academy of Nutrition and Dietetics.
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Harris-Benedict Equation (Original)
Originally published in 1919 and revised in 1984, this is one of the earliest and most widely cited BMR equations.
Male: BMR = 88.362 + 13.397 × weight(kg) + 4.799 × height(cm) − 5.677 × age
Female: BMR = 447.593 + 9.247 × weight(kg) + 3.098 × height(cm) − 4.330 × age
For imperial inputs, the calculator automatically converts weight from pounds to kilograms (lbs × 0.453592) and height from feet/inches to centimeters ((ft × 12 + in) × 2.54) before applying the formulas.
Examples
Example 1: Male, Metric
A 30-year-old male, 180 cm tall, weighing 80 kg:
Mifflin-St Jeor: 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 800 + 1125 − 150 + 5 = 1,780 cal/day
Harris-Benedict: 88.362 + 13.397 × 80 + 4.799 × 180 − 5.677 × 30 = 88 + 1072 + 864 − 170 = 1,854 cal/day
Example 2: Female, Imperial
A 25-year-old female, 5'6" (167.6 cm), weighing 140 lbs (63.5 kg):
Mifflin-St Jeor: 10 × 63.5 + 6.25 × 167.6 − 5 × 25 − 161 = 635 + 1048 − 125 − 161 = 1,397 cal/day
Harris-Benedict: 447.593 + 9.247 × 63.5 + 3.098 × 167.6 − 4.330 × 25 = 448 + 587 + 519 − 108 = 1,446 cal/day
Activity Level Multipliers
To estimate your Total Daily Energy Expenditure (TDEE), multiply your BMR by the appropriate activity factor:
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | ×1.2 |
| Lightly active | Light exercise 1–3 days/week | ×1.375 |
| Moderately active | Moderate exercise 3–5 days/week | ×1.55 |
| Very active | Hard exercise 6–7 days/week | ×1.725 |
| Extra active | Very hard exercise or physical job | ×1.9 |
Use Cases
- Weight Loss: Understanding your BMR helps you create a calorie deficit by eating fewer calories than your TDEE.
- Weight Gain: Calculate how many additional calories you need above your TDEE to support muscle growth.
- Meal Planning: Use your TDEE to plan daily meals and macronutrient distribution.
- Fitness Programming:Trainers and coaches use BMR to design nutrition plans tailored to their clients' goals.
- Medical Assessment: Healthcare providers may use BMR to evaluate metabolic health and plan treatment strategies.
Tips and Considerations
Keep these important factors in mind when interpreting your BMR results:
- BMR calculations provide estimates. Individual metabolic rates can vary by 10–15% from calculated values.
- The Mifflin-St Jeor equation is generally considered more accurate for modern populations than the Harris-Benedict equation.
- BMR naturally decreases with age and with loss of lean body mass.
- Factors like genetics, hormones, body composition, and environmental temperature all influence actual metabolic rate.
- Never consume fewer calories than your BMR without medical supervision, as this can slow your metabolism and lead to nutrient deficiencies.
- For the most accurate measurement of metabolic rate, consider indirect calorimetry testing performed by a healthcare professional.
These formulas are designed for adults aged 18 and older. For children and adolescents, different equations such as the Schofield equation are more appropriate. Always consult a healthcare provider for personalized dietary advice.