What is the BMR?
Welcome! This article will explain how to calculate your basal metabolic rate (BMR), also called the amount of calories that you burn at rest. It is important to understand your body's needs for energy and adjust your exercise and diet accordingly. This article will explain why this is important, give examples, and offer additional suggestions and tips. We'll dive in.
BMR Calculation is Important
It is important to know your BMR because it will tell you how much energy your body needs at rest. About 60- 75% percent of total daily calories are accounted for by the BMR. Your BMR can help you plan your caloric intake for weight gain, loss or maintenance. According to a study in the American Journal of Clinical Nutrition, knowing your BMR helps you create personalized diet plans that can lead to better weight management.
How to Calculate BMR
You will need to know your height, weight, age and gender in order to calculate your BMR. The Mifflin-St Jeor Equation is one of several BMR formulas. A study published in the Journal of the American Dietetic Association found that the Mifflin St Jeor Equation predicts BMR better than any other formula.
BMR Examples
- BMR for men: 10* weight(kg)+ 6.25* height(cms)- 5* age(y)+ 5
- BMR for women: 10 * Weight(kg)+ 6.25* Height(cm)- 5.25 * Age(y)- 161
A 30-year-old female who is 70 kg in weight and 165 cm high would compute her BMR by:
- 10 * 70(weight) + 6.25 * 165(height) - 5 * 30(age) - 161 = 1,402.5 calories/day
BMR Calculation Tips
Remember that BMR is an estimate and your actual calorie requirements can change depending on factors like muscle mass, overall health, and body composition. Exercise and physical activity will also increase your daily calorie burn beyond BMR. It's important to adapt your caloric consumption based on the level of activity you are involved in.
Conclusion
Calculating your BMR will help you understand your body's needs for energy. This can be used to create a diet plan and help you lose weight. Knowledge is power. You'll make better lifestyle decisions if you know more about your body.
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