Basal Metabolic Rate (BMR) is the amount of energy (measured in calories) required by an individual at rest to maintain vital functions of the body, such as breathing, circulation, and cellular activity. In other words, BMR is the minimum number of calories required by the body to function properly while at rest. BMR is influenced by various factors, including age, gender, height, weight, and muscle mass.
The most commonly used formula for calculating BMR is the Harris-Benedict equation, which takes into account an individual's age, gender, height, and weight:
BMR for men = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) - (5.7 x age in years)
BMR for women = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) - (4.3 x age in years)
Once you have calculated your BMR, you can use it to determine how many calories you need to consume each day to maintain, lose, or gain weight.
To maintain your current weight, you should consume the same number of calories as your BMR. For example, if your BMR is 1600 calories, you should consume 1600 calories per day to maintain your weight.
If you want to lose weight, you need to consume fewer calories than your BMR. The recommended calorie deficit for safe and sustainable weight loss is 500-1000 calories per day, which can result in a weight loss of 1-2 pounds per week. For example, if your BMR is 1600 calories, you should aim to consume 1100-1600 calories per day to lose weight.
If you want to gain weight, you need to consume more calories than your BMR. The recommended calorie surplus for healthy weight gain is 500-1000 calories per day, which can result in a weight gain of 1-2 pounds per week. For example, if your BMR is 1600 calories, you should aim to consume 1600-2100 calories per day to gain weight.
Knowing your BMR is essential for maintaining a healthy weight and improving overall health. If you consume more calories than your BMR, you will gain weight, which can lead to obesity and other health problems. On the other hand, if you consume fewer calories than your BMR, you will lose weight, which can also have negative effects on your health if done improperly. By knowing your BMR, you can determine the appropriate amount of calories to consume for your individual needs.
Calculating your BMR is an important step in understanding your body's energy needs and creating a healthy lifestyle. By knowing your BMR, you can make informed decisions about your diet and exercise routine, and achieve your health and fitness goals.