BMR stands for Basal Metabolic Rate. This pertains to the calories that you need to consume and burn to live healthily. It represents the amount of energy that your body needs in order for it to function effectively. It is termed basal as it talks about the energy needed to perform bodily functions that are basic such as breathing and even sleeping. People vary when it comes to the amount of energy that they burn on a daily basis. This is called the AMR or the Active Metabolic Rate. This now talks about the intake and consumption of energy in relation to performing varying activities. These terms need to be understood by people who are aiming to either lose or add weight. This will show you how to calculate your BMR.
1. Measure. The first step to calculating your Basal Metabolic Rate is to measure up. Get ready for the weigh in and have details about your stats at hand. You need the following information for calculation: your age, height, and your weight.
2. Getting the Basic Metabolic Rate. Take out a calculator and a piece of paper to do the math. The formula to follow is relatively simply is posted below for your reference:
- Women’s Basal Metabolic Rate = 655 + (4.3 multiplied by weight measured in pounds) + (4.7 multiplied by height measured in inches) - (4.7 multiplied by your age measured in years)
- Men’s Basal Metabolic Rate = 66 + (6.3 multiplied by weight measured in pounds) + (12.9 multiplied by height measured in inches) - (6.8 multiplied by your age measured in years)
3. Assess your activeness. Once you have your Basic Metabolic Rate ready, then you may now move on to calculating for your Active Metabolic Rate. Start of by going through a thorough and honest assessment of your activeness as an individual. Think about your activity level, whether you are living strenuously or not. There are modifiers to follow to make the assessment process easy. These modifiers are called Activity Modifiers. 1.25 is for those people who are almost sedentary. 1.4 is for those who have some form of exercise and engages in it for about 3 times in a day. 1.6 is for those people who are highly active due to the nature of their work such as athletes and construction workers. Rate yourself and identify which category you belong to.
4. Getting the Active Metabolic Rate. Once you have your Basal Metabolic Rate ready and have assessed your activeness, you are now ready to calculate your AMR. Do this by simply multiplying both numbers. The formula for AMR is: BMR x Activity Modifier.
5. Use the information. You now have an idea of how much calories you use up on a daily basis. The next step is to use the information to your purpose, whether losing or gaining weight. With this, a simple rule applies: if you eat more than your required caloric intake, then you gain weight; if you take in less food than your required caloric intake, then your weight decreases.
Calculating your BMR is helpful in gaining a good insight about your metabolism and what you can do to achieve your goal whether it is losing or gaining weight. This is incorporated then to your diet and routine to assist you in achieving success.