What is BMR?
When following any fat burning diet it is really fundamental that you be familiar with your BMR. BMR stands for Basal Metabolic Rate. The basal metabolic rate is the quantity of energy or calories which you use up at rest. Another more ordinary title for Basal Metabolic Rate is metabolism. Your metabolism incorporates functions of your body such as breathing, digesting food and circulation. Each person’s metabolism is unique to their own physical makeup and their own physical practice.
Research conducted in 1992 and 1997 indicated that your degree of aerobic fitness doesn’t have any interconnection to your BMR level. Anerobic exercise, such as weight lifting, leads to your body developing more muscle mass which is fat free and uses more energy. You can build up your metabolism through weight training and building additional lean body mass.
Why Is It Essential To Know Your BMR?
By knowing your BMR you know how many calories your body burns through while at rest. While following any fat burning diet you must never reduce your daily calorie intake too far beneath what your body needs to carry on, otherwise the starvation reaction will kick in and you will no longer be burning fat, but muscle. Knowing your BMR allows you to modify your daily calorie intake so you have a defecit to lose fat and you will burn fat, but permitting you to evade going too low that you end up starting the starvation reaction in your body. If you have achieved your weight loss goals, being familiar with your BMR allows you to design a nutritional plan in line with the number of calories your body needs to remain alive and so you can look after your current weight.
The volume of calories your body burns each day is named your TDEE (Total Daily Energy Expenditure). Your TDEE is your BMR then multiplied by an activity factor which adds in an allowance for the quantity of physical activity you do. TDEE is additionally known as your “maintenance level”. Being familiar with your maintenance level will give you a opening reference point from which to set in motion your fat burning diet. Caloric consumption can vary widely and is much higher for athletes or markedly active folks
How Do You Calculate Your BMR?
There are a few formulas which can be used to calculate BMR.
I will detail 2 formulas here:
The Harris-Benedict Formula (based on total body weight)
This formula uses height, weight, age, and sex to figure out basal metabolic rate (BMR). The only thing this formula does not take into account is lean body mass and so it can be inacurrate in the very muscular or the very fat.
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)
I am a 33 year old woman who weighs 57kg and I am 168cm tall.
BMR = 655 + (9.6 x 57) + (1.8 x 168) – (4.7 x 33) = 655 + 547.2 + 302.4 – 155.1 = 1349 calories per day
To find your TDEE, multiply your BMR by an activity factor which suits you from the table below:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extra Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
So if from the above I am lightly active then my TDEE would be 1349 x 1.375 = 1854 calories per day
Katch-McArdle formula (BMR based on lean body weight)
If you know your body fat percentage and therefore your lean body mass, you can use the most definite BMR formula. This formula takes into account lean mass and therefore is more conclusive. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men’s formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies to both men and women.
BMR = 370 + (21.6 X lean mass in kg)
You weigh 57kg
Your body fat percentage is 27%
Your lean mass is 41.61kg
Your BMR = 370 + (21.6 X 41.61) = 1268 calories
To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:
Your BMR is 1268 calories
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1268 = 1965 calories