Basal Metabolic Rate (BMR) is the minimum number of calories your body requires to maintain essential life-sustaining functions—such as breathing, circulation, and cell production—while at rest. It typically accounts for up to 70% of daily energy expenditure, influenced by age, gender, weight, height, and muscle mass. 

Key Aspects of BMR: 

Calories Burned at Rest: BMR represents the energy needed if you were to rest for 24 hours without moving.

• Influencing Factors: Generally, men have a higher BMR due to higher muscle mass, while BMR tends to decrease with age. 

• Increasing BMR: Building lean muscle mass through resistance training is a highly effective way to increase your BMR, as muscle tissue burns more calories than fat.

• Calculation Methods: The Mifflin-St Jeor equation is commonly used to estimate BMR: 

• Men: \(10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (y)} + 5\).

• Women: \(10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (y)} - 161\).

BMR vs. TDEE: BMR is the baseline, whereas Total Daily Energy Expenditure (TDEE) includes calories burned through daily activities and exercise.

Measurement: While equations are common, the most accurate measurement is indirect calorimetry, which measures oxygen consumption.

Knowing your BMR is essential for creating an accurate, personalized plan for losing, gaining, or maintaining weight.