Women: BMR = 655 + (4. 35 x weight in pounds) + (4. 7 x height in inches) - (4. 7 x age in years)[1] X Research source Men: BMR = 66 + (6. 23 x weight in pounds) + (12. 7 x height in inches) - (6. 8 x age in year)[1] X Research source

Are inactive or exercise rarely: Calories to stay the same weight = BMR x 1. 2[1] X Research source Exercise lightly 1 to 3 days per week: Calories to stay the same weight = BMR x 1. 375[1] X Research source Exercise moderately for 3 to 5 days per week: Calories to stay the same weight = BMR x 1. 55[1] X Research source Exercise actively for 6 to 7 days per week: Calories to stay the same weight = BMR x 1. 725[1] X Research source Exercise intensely every day: Calories to stay the same weight = BMR x 1. 9[1] X Research source

How many calories you consume daily. How much and how intensely you exercise. Your genetics and family history. The medications you may be taking. Other unhealthy habits such as not getting enough sleep.

Increasing caloric intake. Eating more calories than your body burns in a day. Addressing any underlying medical issue that might be causing you to lose weight, e. g. thyroid issues, diabetes, anorexia nervosa.

Note: When you give your body fewer calories, it might start burning muscles or body tissue in order to compensate for the lack of calories it’s getting. If you are already skinny, this isn’t a good method for weight gain.

Sucrose (table sugar) also contains fructose, while complex carbohydrates are made up exclusively of glucose units. Fructose consumption results in greater thermogenesis (calorie burning) than glucose consumption. [16] X Research source Choose high-fiber foods such as grains (especially whole grains) and vegetables. High-fiber meals have been shown to reduce thermogenesis (calorie burning) for six hours after eating. [17] X Research source

Levels of thyroid hormone also rise in this situation. This may serve to initiate the production of uncoupling proteins. Thyroid hormone is “the most significant regulator of basal metabolic rate”[22] X Trustworthy Source Proceedings of the National Academy of Sciences Official peer-reviewed and multidisciplary journal for the National Academy of Sciences. Go to source representing about one-half of the BMR. [23] X Research source