{"id":497,"date":"2025-06-05T08:40:45","date_gmt":"2025-06-05T12:40:45","guid":{"rendered":"https:\/\/www.increasefit.us\/?p=497"},"modified":"2025-06-05T08:40:46","modified_gmt":"2025-06-05T12:40:46","slug":"la-tasa-metabolica-basal-tmb-que-es-y-como-calcularla","status":"publish","type":"post","link":"https:\/\/www.increasefit.us\/en\/la-tasa-metabolica-basal-tmb-que-es-y-como-calcularla\/","title":{"rendered":"Basal metabolic rate (BMR): What it is and how to calculate it"},"content":{"rendered":"

The Basal Metabolic Rate (BMR) is the minimum amount of energy (calories) the body needs to maintain vital functions at rest, such as breathing, blood circulation, temperature regulation, and internal organ function. Knowing your BMR is useful for planning diets and setting weight loss or gain goals.<\/p>\n\n\n\n

Why learn about the BMR?<\/strong><\/h2>\n\n\n\n

Knowing your BMR provides a clear idea of your daily calorie needs. This value represents the minimum energy consumed by your body at rest. Based on this figure, you can adjust your total calorie intake by multiplying your BMR by an activity factor that takes into account your daily exercise and movement levels. This allows you to design a dietary plan that promotes weight maintenance, loss, or gain, depending on your personal goals.<\/p>\n\n\n\n

Main Formulas for Calculating BMR<\/strong><\/h2>\n\n\n\n

There are several formulas for estimating BMR, the most commonly used being the following:<\/p>\n\n\n\n

Mifflin-St Jeor Formula<\/strong><\/h3>\n\n\n\n

This formula is considered one of the most accurate for calculating BMR in the general population:<\/p>\n\n\n\n

    \n
  • Men:<\/strong>
    BMR = (10 \u00d7 weight in kg) + (6.25 \u00d7 height in cm) \u2013 (5 \u00d7 age in years) + 5<\/li>\n\n\n\n
  • Women:<\/strong>
    BMR = (10 \u00d7 weight in kg) + (6.25 \u00d7 height in cm) \u2013 (5 \u00d7 age in years) \u2013 161<\/li>\n<\/ul>\n\n\n\n

    Harris-Benedict formula<\/strong><\/h3>\n\n\n\n

    This formula, which was developed several decades ago, is also commonly used:<\/p>\n\n\n\n

      \n
    • Men:<\/strong>
      BMR = 66.47 + (13.75 \u00d7 weight in kg) + (5.003 \u00d7 height in cm) \u2013 (6.755 \u00d7 age in years)<\/li>\n\n\n\n
    • Women:<\/strong>
      BMR = 655.1 + (9.563 \u00d7 weight in kg) + (1.850 \u00d7 height in cm) \u2013 (4.676 \u00d7 age in years)<\/li>\n<\/ul>\n\n\n\n

      It's important to remember that these calculations are estimates and the resulting values may vary depending on each individual's physical condition and body composition. For a more accurate calculation, a consultation with a nutrition professional is recommended.<\/p>\n\n\n\n

      How to Use BMR in Your Nutritional Plan<\/strong><\/h2>\n\n\n\n

      Once you know your BMR, you can adjust your daily calorie intake according to your activity level:<\/p>\n\n\n\n

        \n
      • Sedentary Activity:<\/strong> Multiply the BMR by 1.2.<\/li>\n\n\n\n
      • Light Activity:<\/strong> Multiply the BMR by 1.375.<\/li>\n\n\n\n
      • Moderate Activity:<\/strong> Multiply the BMR by 1.55.<\/li>\n\n\n\n
      • High Activity:<\/strong> Multiply the BMR by 1.725.<\/li>\n\n\n\n
      • Very High Activity:<\/strong> Multiply the BMR by 1.9.<\/li>\n<\/ul>\n\n\n\n

        This total value will help you determine how many calories you should consume to maintain your current weight or to achieve your goals, whether that's losing fat or gaining muscle mass.<\/p>\n\n\n\n

        Conclusion<\/strong><\/h2>\n\n\n\n

        The Basal Metabolic Rate is a tool that helps you understand your body's energy expenditure. Knowing your BMR allows you to adjust your diet and physical activity more precisely, making it easier to achieve your health and wellness goals. Although the formulas provide a good approximation, it's ideal to complement these calculations with the advice from a nutrition professional.<\/p>","protected":false},"excerpt":{"rendered":"

        The Basal Metabolic Rate (BMR) is the minimum amount of energy (calories) the body needs to maintain vital functions at rest, such as breathing, blood circulation, temperature regulation, and the functioning of internal organs. Knowing your BMR is useful for planning diets and setting weight loss or gain goals.<\/p>","protected":false},"author":1,"featured_media":498,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-497","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nLa tasa metab\u00f3lica basal (TMB): Qu\u00e9 es y c\u00f3mo calcularla - Increase Fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.increasefit.us\/en\/la-tasa-metabolica-basal-tmb-que-es-y-como-calcularla\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La tasa metab\u00f3lica basal (TMB): Qu\u00e9 es y c\u00f3mo calcularla - Increase Fit\" \/>\n<meta property=\"og:description\" content=\"La Tasa Metab\u00f3lica Basal (TMB) es la cantidad m\u00ednima de energ\u00eda (calor\u00edas) que el cuerpo necesita para mantener las funciones vitales en reposo, como respirar, la circulaci\u00f3n sangu\u00ednea, la regulaci\u00f3n de la temperatura y el funcionamiento de los \u00f3rganos internos. 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