Basal Metabolic Rate or also popularly known as BMR is the number of calories your body requires to function in an inactive or hibernate state. Knowing your BMR can be great tool to determine how many calories you need in a day and the amount you need to reduce weight.
Majority of the calories are burnt without little efforts. Activities like Breathing, walking, brushing, watching television or just working, all these daily chores amount up to your BMR or body’s metabolism. Basal or known as base is the bare minimum you need to consume to stay active and not fall ill. Calories burnt while working out or indulging in activities add up to your BMR rate or base daily calorie requirement. If you are one of those who falls in couch potato category be proud you are burning calories while eating too. The more active you are the more calories you need to consume over and above your sustenance calories. So, the more activity you add you are burning more calories. And if you are looking to lose weight you need to create a calorie deficit.
How to calculate BMR: –
Mere googling this phrase will get you an endless list of calculators on the internet. However, if you wish to get the number in an offline mode this simple formula will get you through.
- BMR= 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years).
- BMR= 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).
Please do note no BMR calculator is 100 perfect efficient or accurate. The number changes with age and over different scenarios. For example, an injured person might need more calories as the wounds need to heal while on days where you binge watch for hours you can survive by a little less too.
How to use BMR number: –
Calculate the daily calorie requirement basis your activity level.
- It’s a corporate environment and you just drive to work and stay in a cozy surrounding multiply your BMR by 1.2 to get an estimated daily calorie requirement.
- Moderately active like 1-3 days per week, multiply your BMR by 1.375
- Highly Active like 3-5 days per week, multiply your BMR by 1.55
- Sports like lifestyle where you exercise all days of the week and live an active lifestyle multiply your BMR by 1.9.
The key mantra to weight loss always remain the same “Eat Fewer calories than you burn”.
While the number scale might start showing results after a while, but confidence and light feeling shall be evident to you from 1st week. BMR is a number you need to eat to live, it is the bare minimum you should eat come what may. Adding physical activity over and above this takes your daily calorie requirement up by a percentage proportional to your activity level. The final count is the number of calories you burn in a day with your level of physical activity.
If you consume more energy (i.e.: foods) than you need to fuel your body you will be piling on weight both in form of muscle and Fat. If you wish to lose weight you need to create a deficit and body will tap into your stores of Fat and muscles leading to weight loss.
Sedentary lifestyle Misery: I eat clean but am still gaining weight.
Full Pizza: 2269
McDonalds Fries: 510 (it didn’t even last 5 minutes)
Chole Bhature: 550
Banana Chips: 520
Coca Cola: 220 (only Sugar and Sodium)
Pint of Beer: 150 (you don’t even know when 4 are down the throat)
If you have made choices from the above list and many more you are destined to gain weight. Choose your time killer and fancy meals wisely, they might ruin your weekly efforts in spur of a moment.
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Disclaimer: Material contained on this website is for informational purposes only and not to be substituted for professional medical advice
Hi!! My name is Manu Arora and I am a full-time health and fitness blogger living in Delhi, India. Somehow I made my passion for fitness inculcated into my Work Profile. My goal with my blog and videos is to enable your passion for healthy management of Work-Life Balance.