What is Basal Metabolic Rate?
Do you want to know how to calculate BMR? this guide is unique for you. One of the most underrated fitness figures out there. Your Basal Metabolic Rate (BMR) is vital to know when getting into the nitty-gritty, low down on how your body “burns” through all those calories in a day. It is only one part of a more significant set of calculations to be pin-point perfect with the numbers needed to lose weight quickly, safely, and efficiently; they would include:
- RMR = Resting Metabolic Rate.
- TDEE = Total Daily Energy Expenditure.
Our BMR Calculator is a simple tool that will allow you to calculate how many calories your body needs to function if you were only to rest for the whole day. You will need to input your age, height, weight, and gender; then, the calculator returns your BMR score.
Basal Metabolic Rate (BMR) is the energy a human body uses when it is entirely resting. We need this calculation to figure out how much energy your body needs to support its essential functions for just living, such as breathing, blood circulation, controlling body temperature, brain, and nerve functions.
You use more than your BMR on any given day. You don’t spend the whole day in complete rest. You move every day; even while sedentary, you will be breathing – in this case, that counts as moving! Your organs move to digest food, your heart beats and pumps blood around the body – again, the figure is to understand how many calories you need to survive. If your reading and thinking about this article, you’re using energy and therefore aren’t inactive.
60%-75% of your BMR is part of your Total Energy Expenditure (TEE), the difference being in your other lifestyle factors, amount of exercise, and stress levels. The additional 20% is from how much you physically exert yourself in the day.
How to calculate BMR
There are multiple formulas used to calculate BMR. We use the Mifflin-St Jeor equation for the most accurate results
The formula is as follows:
BMR (kcal / day) = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (y) + s (kcal / day),
- The Harris-Benedict equation.
- The Katch-McArdle formula used to calculate the Resting Daily Energy Expenditure (RDEE)
Your BMR can tell you a significant amount regarding how many calories you can “get away” with during the day, without harming your health in the weight-loss process. Some people also use it to see how many calories they need to gain weight. It is an excellent base when combined with TDEE at the same time.
Now you have figured out your BMR – it is essential to understand what will be affecting it and how to use it sensibly.
Factors affecting BMR
In simple terms – the heavier you are, the more kilocalories it needs to survive. A 220lbs man will naturally have a higher BMR over a 130lbs woman. However, it doesn’t just rely on your weight; other external factors are essential to explore:
- FFM – Fat-Free Mass. That is the weight of your body without the weight of any fat. Your muscles, while resting, use up more energy than fat. Two men may weigh 220 pounds, but if one has more muscle due to working out, he will have a significantly higher Basal Metabolic Rate.
- Age – your Basal Metabolic Rate grows larger with each year, usually from natural weight increase. For adults, BMR tends to decrease as they get older.
- Genetics – every person is slightly different regarding their BMR. Some of these differences can be explained by the rate of your metabolism encrypted into your DNA.
- Exercise – the amount you exercise significantly affects your BMR, especially body-building exercises. When you develop your muscles, you increase the weight of your fat-free mass.
- Body temperature – your BMR increases as the temperature of your body rises. The higher the temperature (e.g., during a fever), the quicker various chemical processes in your body happen. Because of that, there is a higher energy demand, and thus your BMR increases.
Calculating your BMR is a crucial step to take when exploring what is best suited for your own body. The number gives you a solid base to work with, allows an incredible amount of other calculations to take place. Then precisely approach your health and fitness goals and pin-point weight-loss/weight-gain far more easily, efficiently, and quickly.
Can I survive on 800 calories a day?
Yes, you can, but we do not recommend it because you will feel not satisfied with a very low-calorie diet.
How many calories do models eat?
It’s about 1300 calories per day. That is intended for Victoria’s Secret models.
Which food has about zero calories?
Apples, Arugula, Asparagus, Beets, Broccoli, Brussels Sprouts, Cabbage, etc
Why eating too little makes me fat?
If your calorie intake drops too much, your body will send signals that drive you to eat to avoid potential starvation.