What is BMR?

Basal Metabolic Rate (BMR) is the amount of calories the human body burns at a basic function to sustain life, this includes breathing, circulation, cellular processes and production. Understanding BMR is an important factor to know should you want to be understanding how your body functions at an energy expenditure value so you can adjust your nutritional intake for whatever goals you are wanting to achieve.

Why do people calculate it?

People calculate BMR so they can understand what calories are required to allow their body to function at a basic rate so they can add on the calories burned through day to day life plus what is burned during working out. At this stage a person will know how many calories they need to eat every day to maintain their current weight, deviating from this figure will cause either to gain weight (calorie surplus) or to lose weight (calorie deficit). Factoring in macronutrients which are protein, carbohydrates and fats, it is a recipe to hit the goal which you are aiming for.

An example of this is a BMR of 1800 calories + 700 calories from day to day living plus working out equals to 2500 calories per day. If only consuming 2200 calories, that will put the body in a calorie deficit which will result in losing weight. An estimated figure is that a cut of 3500 kcal a week will lead to a loss of 1 pound of fat per week, an achievable amount if factoring in regular exercise.

BMR Calculator


 

BMR equation 

Step 1) Using the Mifflin-St- Jeor equation below, by inputting your specific age weight and height, it can generate your BMR without an activity measure in a simple calculation. The measurements are in metric, therefore if you record your measurements in imperial, you will need to convert them to Kg and cm before inputting into the equation.

It is important to remember to calculate the values in the brackets before completing the equation

Mifflin-St Joe Equation

BMR (kcal / day) = (10 x weight (kg)) + (6.25 x height (cm)) – (5 x age (yrs)) + s (kcal/day)

Where is s is +5 for males and -161 for females 

Example – 27 year old male who is 1.82m and weighs 97kg

BMR (kcal / day) = (10 x 97 (kg)) + (6.25 x 182 (cm)) – (5 x 27 (yrs)) + 5 (kcal/day)

970 + 1137.5 – 135 + 5 = 1977.5 BMR (kcal/day)

Step 2) To determine your calorie requirements you will need to multiply your answer above by one the multiplication which fits your situation best.

  • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  • If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  • If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  • If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  • If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

1977.5kcal x 1.375 (lightly active) = 2719kcal/day

Summary

Basal Metabolic Rate (BMR) is the amount of calories the human body burns at a basic function to sustain life, this includes breathing, circulation, cellular processes and production.

Understanding BMR is an important factor to know should you want to be understanding how your body functions at an energy expenditure value so you can adjust your nutritional intake for whatever goals you are wanting to achieve.

People calculate BMR so they can understand what calories are required to allow their body to function at a basic rate so they can add on the calories burned through day to day life plus what is burned during working out.

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