BMR計算機 — 基礎代謝率
あなたのBMRは、あなたの体が生き続けるために必要な最小限のカロリーです。あなたのデータを入力して、あなたのBMRを確認してください。
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kcal / day
あなた
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平均
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これは、何もしないでいるときに消費するカロリーです — 呼吸、血液循環、そして完全に安静時に臓器を動かすためのカロリーです。
よくある質問
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR. TDEE is always higher than BMR.
How can I increase my BMR?
The most effective way to increase BMR is to build muscle through resistance training. Each pound of muscle burns about 6 calories per day at rest, compared to 2 calories for fat. Staying well-hydrated, getting adequate sleep, and eating enough protein also help.
Does muscle increase BMR?
Yes. Muscle tissue is metabolically active and burns more calories at rest than fat tissue. This is why strength training is recommended for long-term metabolic health — more muscle means a higher BMR even when you are doing nothing.
How does metabolism change with aging?
BMR decreases by roughly 1-2% per decade after age 20, primarily due to loss of muscle mass (sarcopenia). Regular strength training and adequate protein intake can significantly slow this decline and maintain a healthy metabolic rate into older age.