BMR, or Basal Metabolic Rate, is the amount of energy or calories that a person needs to maintain basic bodily functions at rest. It is the energy that is required to keep the heart beating, lungs breathing, and other vital organs functioning properly. BMR is different from the resting metabolic rate, which includes more activity and may be higher than BMR.

Knowing your BMR can help you better understand your calorie needs and help you track your weight loss or gain goals. Factors that affect your BMR include age, gender, height, weight, and body composition (muscle mass versus fat mass). Generally, men have a higher BMR than women due to their higher muscle mass, and younger people have a higher BMR than older people due to their higher metabolism.

There are several ways to calculate your BMR, including online BMR calculators, mathematical equations, and medical tests. One common equation used to calculate BMR is the Harris-Benedict equation, which takes into account your age, gender, height, and weight. However, these calculations are estimations and may not be accurate for everyone.

It is important to note that BMR is only a small part of your overall calorie needs. The total number of calories you need per day also depends on your activity level, occupation, and overall health. If you are looking to lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. Conversely, if you are looking to gain weight, you need to consume more calories than you burn.

There are several ways to increase your BMR, including:

1. Strength Training: Building muscle mass can increase your metabolism and burn more calories at rest.

2. Eating Protein: Consuming protein-rich foods can help increase muscle mass and boost your metabolism.

3. Drinking Green Tea: The caffeine and antioxidants in green tea can increase your metabolism and help burn more calories.

4. Getting Enough Sleep: Sleep deprivation can lower your metabolism, while getting enough restful sleep can increase it.

In conclusion, understanding your BMR can be a useful tool in achieving your health and fitness goals. By taking into account your age, gender, height, and weight, you can use various equations and tests to calculate your BMR. It is important to remember that BMR is only part of your overall calorie needs, and that creating a calorie deficit or surplus depends on factors including your activity level and health status. By incorporating strength training, protein consumption, green tea, and adequate sleep into your daily routine, you can naturally increase your BMR and improve your overall health.