An Easy Approach to Calculate Basal Metabolic Rate (BMR)
An easy approach to Calculate Basal Metabolic Rate (BMR): BMR (Basal Metabolic Rate) is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours.
It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.
How to Calculate Basal Metabolic Rate with easy approach?
Use an online BMR calculator. Put your height, weight, and age into our online calculator to ﬁnd your basal metabolic rate with the addition of daily activity. The calculator provides you with an estimate of the total number of calories you burn each day.
Calculate your own BMR: The Harris-Benedict Equation is often used to estimate basal metabolic rate.
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
So, above formula needs height in centimeters(cm) so you guys need to do a small step before calculating BMR to convert height into cm from feet’inch
- 1 feet = 30.48 cm
- 1 inch = 2.54 cm
For example: Considering my height 5ft’9inch tall to get into my height in cm i need to do conversion of 5 ft x 30.48 cm = 152.4 cm & 9 inch x 2.54 cm = 22.86 cm, total all becomes 152.4 + 22.86 = 175.26 cm , So, in this way we calculate our height in cm hope you guys understood.
Consider the above formula, I am 75 kg, height 175.26 cm tall, 30 years old, Gender is Male?
BMR = 88.362 + (13.397 x 75) + (4.799 x 177.26) – (5.677 x 30) = 1773.49 round off to 1773
BMR is 1773
Now comes into activity level of person so below is the table which defines activity level according to that you guys will take out your calories required to achieve the goal.
|Exercise Level||Description||Activity Multiplier|
|Little or No Exercise||Desk job, Sedentary||BMR X 1.2|
|Light Exercise||Sports 1-3 Times Per Week||BMR X 1.375|
|Moderate Exercise||Sports 3-5 Times Per Week||BMR X 1.55|
|Heavy Exercise||Sports 6-7 Times Per Week||BMR X 1.725|
Now select your best activity level according to your daily activity to get calories.
Little or No Exercise = 1733 x 1.2 = 2080 Calories
Moderate Exercise = 1733 x 1.55 = 2686 Calories
How many calories should you eat to Lose weight or Gain weight?
To lose weight, you need to reduce your caloric intake below your total daily calorie requirement indicated by your BMR + activity level. Putting yourself in a 500 calorie deﬁcit every day should result in the loss of one pound every week & vice versa. Considering the above calories I .e.2686
Rule = 3500 calories = 1 pound or 450 gram weight per week
Fat loss = 2686 – 500 = 2186 calories give you a result of 1 pound loss or 450 gram per week.
Muscle Gain = 2686 + 500 = 3186 calories gives you a result of 1 pound gain or 450 gram per week.
There are many routes to calculate BMR. However, the most efficient way is the above approach even I personally follow this one.
Hope you all understood the concept of BMR and Activity Level, Now I can Guarantee you can make your self nutrition plan which is my motto behind this blog, In Next Post will learn and discuss Glycemic Index Of Food i.e. how the particular sources of carbohydrates food react
in the body, it’s timing to digest and impact on Insulin level.
Comment if you liked this blog or have any query to ask please comment below I will answer your questions soon.
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