What is the basal metabolic rate

Calculate basal metabolic rate

BMR stands for Basal Metabolism Rate, which is the minimum number of calories we need to live. It is influenced by each person's muscle mass. A normal person BMR is the calculation of the calories each organ must work on while you are not doing any activity. The increase in muscle mass increases the BMR. It decreases with age and muscle mass. TDEE is the total number of calories the body consumes each day to function. The TDEE varies many factors such as age, gender, and level of activity. Men tend to have higher TDEE than women due to higher muscle mass. The BMR calculator for men and women is used to calculate the basal metabolic rate.

How do I use the BMR calculator?

First, you need to enter your gender, whether you are a man or a woman. Then there is the possibility to write age, height and weight. Then there are five levels of activity. You have to choose one of them. The five activity levels in the basal metabolic rate calculator are: After you have entered the information, the calculator shows your BMR in calories per day and the calories you need per day.

Factors that affect your BMR

It is inversely proportional to age, for example, children have more BMR compared to a 20 year old adult.

It is not changed during pregnancy, but during the late period of pregnancy, the increase in the basal metabolic rate is due to the fetus.

Men tend to have more muscle mass, so their basal metabolic rate is higher than that of women. The BMR of women tends to decrease faster with age than the BMR of men.

The BMR is high when you have a low fat composition in your body. Another reason for a high BMR in the male body is the low fat composition compared to women.

Some people are born with a faster BMR than others, for example, the Indians and Chinese have a slow BMR while the Europeans have a fast BMR. This could also be the difference in the type of diet consumed by Europeans and Indians. People in tropical areas have a high BMR, for example Singaporeans.

The temperature outside the body also affects the BMR. The external cold temperature tends to increase the BMR as it increases the extra heat needed in the body. Brief heat exposure has little effect on BMR compared to long-term heat exposure, as long-term exposure tends to increase BMR.

The body surface area is calculated from height and weight. The BMR tends to be high when the body surface area is high. Thin and tall people tend to have a high BMR. If a short and tall person were the same weight and their BMR was calculated, the tall person would have more BMR.

When the internal temperature of the body rises to 0.5 ° C, the metabolic rate tends to increase by up to seven percent because the chemical reactions in the body take place faster due to the high temperature. So a person with a fever and a high temperature of 42 ° C would have an increased BMR of fifty percent.

Starving yourself or suddenly ingesting fewer calories can lower your metabolic rate by up to 30 percent. A weight loss diet low in calories can cause your BMR to drop by as much as twenty percent. Meat eaters have a 20 percent higher metabolic rate than vegetarians.

The BMR is increased during exercise as it builds extra lean tissue.

The gland that regulates the basal metabolic rate and increases the metabolic response is thyroxine. As more thyroxine is produced, the BMR increases. A condition known as thyrotoxicosis in which the BMR tends to double when too much thyroxine is produced. Another condition called myxedema, in which the metabolic rate decreases by as much as forty percent compared to a normal human's BMR because thyroxine is produced in very small amounts. With anxiety or stress, the metabolic rate increases due to tense muscles and glans, releasing norepinephrine.

How Can BMR Help You Lose Weight?

Another alternative definition of basal metabolic rate really makes the relationship between energy and calories visible. It is said that the basal metabolic rate is the number of calories an individual needs to survive or from the organs to keep functioning even when the digestive system is inactive. This statement also sheds light on the relationship between weight loss and BMR; weight is lost when the total amount of calories a person burned is less than those burned by the person. BMR plays a very important role in weight loss which was detailed below.

1- Know BMR - A starting point for weight loss

The basal metabolic rate and its knowledge are viewed as the "starting point" for the weight loss process. The first advice from the experts for anyone looking to lose weight is to calculate the basal metabolic rate.
Weight is reduced and lost once a person's total caloric intake is less than the calories the person burns during the day. Now that you know the BMR, you can easily know how to reduce the number of calories you consume on a daily basis. And of course, once you do, weight loss will easily follow suit. Basically, it gives you a rough idea of ​​the number of calories you will need to lose some weight each day, taking into account the number of calories your body will "naturally" burn when doing nothing but present.

2- You burn your calories while staying calm

Sari Greaves, a well-known nutritionist, describes the calories burned at rest as "couch potato calories". Which, when you think about it, is practically true when you are burning those calories not because you are exercising or engaging in an activity, but only because your organs are doing their activities. Interestingly, it makes up 60 percent of the calories you consumed each day. The remaining 40% is lost through your activities.

3- An estimate of your total caloric intake if you are looking to lose weight

Long ago people didn't have the concept of obesity and how it can affect a person's health. Then came the time when people only lost weight because of social acceptance. In this world where science was best advanced, people now know how being overweight / obese can affect quality of life. From certain types of cancer to various heart conditions, obesity is all associated with obesity.

Therefore, concern about weight is increasing day by day. And if you're someone who's all into fitness, you already know how to calculate your total caloric intake that you need to maintain in order to lose a few pounds. This also makes the importance of BMR in the weight world crystal clear.

To find the calories you need to maintain your current weight, multiply your BMR by an activity factor. For example, if you work in an office where you have to sit at your desk all day, your Activity Score will be 1.2. However, if you exercise two or three times a week, your Movement Factor will be 1.375. And if you increase your level of exercise by exercising 3 to 5 times a week instead of twice or thrice a week, your Action Factor increases to 1.55. If you are associated with games and exercise for six to seven days and seven days, your Action Factor is 1.725. If you are preparing for a long distance race or if you are physically active, your Action Factor is 1.9.

To make it even clearer, let's explain it using an example. Imagine a male person of 43 years old with a height of 5'9 and a weight of 88. His BMR will drop around 1863 (you need an accurate BMR calculator to work out the value. We mentioned the one you can use on calculators. Tech for Easy) when he's slightly active. To find the total amount of calories he needs to lose weight, simply multiply the BMR by the activity factor. And you get the result you want.

4- BMR can be modified for weight loss

People have noticed and reported that when they start weight loss they lose weight very quickly. After losing a few pounds in a short period of time, the process slows down and they lose weight very slowly. This is simply because your basal metabolic rate decreases as your weight decreases. This means that the total calories a person needs per day will also decrease.

The reason this happens may be due in part to a decrease in muscle mass. For this purpose, experts recommend exercises like squats, weight training, pushups, etc. to help maintain the BMI to some extent. (Ask your PE teacher for more details) and lose weight right away.