Health & Fitness · 基础代谢率（BMR） · Updated 2026-10-25
What Is Basal Metabolic Rate (BMR)?
Definition
BMR is the minimum energy for vital functions at rest (~60–70% of daily burn). TDEE = BMR × activity factor. Eating below BMR long-term triggers metabolic adaptation and rebound.
Formula
Men: 10W + 6.25H − 5A + 5; Women: 10W + 6.25H − 5A − 161 (kg, cm, years)
Worked Example
A 30y male at 70kg/175cm has BMR ≈1,649 kcal; a mild 280 kcal daily deficit loses ~1.1kg fat per month.
Common Misconception
"Eat less, lose faster" - chronic intake below BMR causes muscle loss, metabolic slowdown and hormonal disruption, followed by rebound overeating. Keep the deficit at 10%-20% of TDEE.
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