What is BMR? How to calculate BMR to know weight loss or gain

Have you heard of What is BMR? Not yet? In order to maintain a healthy body shape and appropriate weight, we need to have a reasonable diet and exercise. If you want to control these two factors, you need to pay attention to the standard BMR and the amount of calories consumed per day. So how? calculate BMR What is the standard? Follow along below!

What is BMR?

BMR (abbreviation for Basal Metabolic Rate) is an indicator that indicates the basal metabolic rate in the human body. The BMR index provides us with the minimum amount of energy (calories) required by the human body, thereby helping us to maintain stability in daily activities. Calculating BMR for weight loss will depend on many factors, usually it accounts for about 70% of total calories.

Our body consumes energy not from factors such as movement, movement, etc., but from all the activities of organs such as brain, heart, liver, which consume calories, including muscles. body is in a state of sleep.

BMR can help control body weight. Each day, the total calories or the level of physical activity of the body depends on the BMR. If you want to gain weight, you must consume more food than the total number of calories your body needs. On the contrary, if you want to lose weight, you must exercise as well as have a reasonable diet every day.

How to calculate standard BMR

The most common formula for estimating BMR is the Harris-Benedict formula. The essential factors are weight, height, age and gender.

• Women:

BMR = 655 + (9.6 × body weight in kg) + (1.8 × height cm) – (4.7 × age)

• Male:

BMR = 66 + (13.7 × body weight in kg) + (5 × height cm) – (6.8 × age)

• Another formula with higher accuracy is the Katch – McArdle formula:

BMR = 370 + (21.6 x lean body mass (kg))

In there:

Lean body mass is weight (kg) minus body fat mass

Fat mass is weight (kg) times body fat %

• Or the shortened formula:

BMR = 370 + 21.6 x weight x (1 – % body fat)

The Katch-McArdle formula requires more accurate body composition data than the Harris-Benedict formula. However, it is necessary to determine the percentage of body fat. You can calculate body fat percentage based on height, weight, gender, age, or neck circumference, waist circumference.

Things to know when calculating BMR

To calculate the most accurate BMR, you need to understand some of the following concepts:

TDEE concept

TDEE (Total Daily Energy Expenditure) is a the number of calories (energy) that the body burns in 1 dayincluding all physical activities, eating, breathing, sleeping or exercising.

Correlation between BMR and TDEE

BMR and TDEE will have a close correlation with each other. BMR is a component that accounts for 60-75% of TDEE, these two criteria are used to calculate the daily calorie intake to gain or lose weight.

Meaning of BMR, TDEE in weight gain or loss

A person has a BMR of about 1400 calories, while a day of exercise or physical activity burns 600 calories.

So, TDEE is defined as = 1400 + 600 = 2000 calories

The entire amount of calories ingested into the body will be through food and water, so when equal to TDEE (2000 calories), weight gain, TDEE weight loss, and weight loss lower than TDEE.

Calculating BMR also shows how active you are and how many calories your body needs daily to maintain your weight, so you can make changes to adjust your diet accordingly.

Regularly calculate BMR and monitor to have a plan to gain weight, lose weight properly as well as ensure the body works normally.

Factors that affect BMR

Factors that can affect BMR include:

• Muscle mass: Muscles need more energy to function than fat tissue. The higher the muscle mass, the higher the BMR.
• Year old: As you age, your metabolism slows down. This is due to the gradual decrease in the amount of muscle tissue and hormonal or neurological changes.
• Body size: People with larger bodies have a larger BMR because they will have larger organs and fluid volumes to maintain.
• Sex : Men will usually metabolize faster than women, because men have a larger body size than women.
• Genetic: Your metabolic rate may be partly determined by your genetics.
• Physical activity: Exercise not only affects body weight by burning calories, it also helps raise your BMR by building more muscle mass. Since muscle requires more metabolism than fat tissue, it burns more calories even while sleeping.
• Hormonal factorsHormonal imbalances such as hyperthyroidism can affect your metabolism.
• Diet: Food will change your metabolism. What you eat and how you eat also have a big effect on your BMR. For example, strict vegetarians will have a lower metabolic rate than salty eaters.

How to apply BMR in weight loss?

BMR indicates the minimum level of energy to perform basic activities body to sustain life. Therefore, the BMR ratio can be useful to those who are trying to lose weight. The general rule of thumb is to create a daily calorie deficit.

However still ensure BMR < Calories in < Calories out. If you eat below the BMR, that is, not getting enough energy every day, it can interfere with basic body processes, such as slowing down metabolism, reducing brain function, blood pressure. low pressure or irregular heartbeat…

By calculating BMR, it is possible to know calories cut per day from eating your to lose weight safely. To lose weight effectively using your BMR, first calculate your personal BMR based on the above formula. This will tell you the minimum number of calories you should be getting each day.

Then you need to know yourself How many calories per day do you need to maintain your weight? Now you can subtract the corresponding calories to determine your ideal daily calorie limit.

Losing weight is actually not as difficult as you think. What you need is to understand who you are, have a reasonable eating plan and take it seriously. Regularly monitor health indicators to make timely adjustments in diet and exercise.

Here is a summary of What is BMR? and how to calculate standard BMR. Hopefully the article will bring useful information in weight management as well as maintaining shape. If you have any questions or need advice, you can contact Ocany for enthusiastic support.