Basal metabolic rate (BMR) is the rate of energy expenditure per unit time by endothermic animals at rest.
According to your BMR and your activity throughout the day, you determine your caloric needs for the day. This varies significantly based on your activity level, age, and sex.
You will receive a customized estimate based on your age, body type, and level of activity. It’s critical to remember that last part! In contrast, someone who works behind a desk and trains three times a week will burn a significant number of calories versus someone who works on their feet every day and trains hard five days a week.
You can use your number to calculate how many calories you need to consume to gain or lose weight.
How To Use The BMR Calculator
To get started, simply enter your gender and age. After that, enter your height and current weight.
Select the appropriate activity level: Sedentary, lightly active, moderately active, very active, or extra active. Then just Calculate to see your BMR result.
It will ask you to choose an activity level that best represents your lifestyle when you use the calculator. Honesty is key! You will not gain muscle mass if you claim to be very active but are not.
BMR Results – How Should I Interpret Them
Your BMR can be used to determine your TDEE, so you can make sure that your nutrition plan is appropriate for your level of energy expenditure and not giving you too much or too little energy. By being equipped with this knowledge, you can make or break your muscle gains or fat loss, rather than guesstimating or blindly following a plan without adjusting it to your unique needs.
Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) – (6.8 x age in years)
Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in years)
*note: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.
Example: You are a 30-year-old female. You are 5’6″ tall (167.6 cm) and weigh 120 pounds (54.5 kg). Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day. Now that you know your BMR, you can calculate your TDEE by multiplying your BMR by your activity level.
Based on their height, the table below shows the basal metabolic rate or resting metabolic rate for men and women.
How many calories do we burn while sleeping is shown above? During waking hours, when we exercise, move around, and while we are awake, our BMR does not include the calories we burn. Think of it as the number of calories you would need to survive if you slept all day!
*Although BMR and RMR slightly differ from each other, your RMR should be an accurate estimate of your BMR.
How To Use BMR To Get Ideal Weight
As a matter of fact, the most accurate way to determine how much TDEE you have is to measure your body fat content. You can get your body fat and BMR measured at the Wellness Center in the Recreation Complex. There is no charge for this service. You are required to multiply your BMR by your activity level after they give you this information to determine your TDEE.
So, What’s Your Next Move?
- Multiply your BMR by your activity level after they give you this information to determine your TDEE.
- Track your progress and calories using a method you prefer. Depending on your preference, you may do this either on paper or through a mobile app.
- Over time, review your progress and make changes as necessary. Your basal metabolic rate (BMR) will fluctuate according to your weight loss. Therefore, your calorie intake plan may need to be adjusted as you continue to make progress.
Your BMR can be used to calculate your TDEE so that you can make sure the nutrition plan you follow corresponds to your energy expenditure and doesn’t give you too much or too little calories. Instead of guesstimating or following a standard weight loss protocol blindly, having this knowledge can make the difference between successful fat loss or muscle gain.