- BMR Calculator
What is BMR?
Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body’s metabolism. Increasing activity levels by exercising will result in an increase in calories being burned.
Basal Metabolic Rate
Approximately 60 to 70% of the total number of calories you burn in a day are used by your BMR. That's a lot of calories burned without doing any exercises!. This calorie expenditure is used for basic body functions. These functions include digesting, breathing, pumping blood and maintaining body temperature. Basically, your Basal Metabolic Rate is the amount of calories used to sustain life.
Understanding the importance of your BMR
Understanding your metabolic rate is important for everyone, and especially important for those who are looking to reach specific goals such as weight loss or muscle gain. In order to lose weight, you must create a calorie deficit. Meaning you must consume fewer calories than you burn, and vise versa. To better understand the calories you need for weight loss, you need to start with the calories you burn from your metabolic rate. Remember the BMR is responsible for approximately 60 - 70% of the calories you would burn in a day. So this very useful tool will help you determine how many calories to consume from the foods you eat. It will also help you determine how many calories you want to burn through your workouts. Consuming fewer calories and burning more calories can create a calorie deficit, which in turn will lead to weight loss. Creating a calorie deficit can be done one of several ways.
1) Consume fewer calories
2) Burn more calories
3) Do both.
By doing both you can easily create that calorie deficit for weight loss.
What Can Impact BMR?
In addition to age, gender, weight and height playing a role in your BMR, other things can impact this as well. For instance, if you are ill, your BMR can change during the illness. The thyroid gland produces Thyroxin, which is an important hormone to help your BMR. If a person does not produce enough Thyroxin, their metabolic rate will slow down. Certain medications may also impact your metabolism. Be sure to check with your doctor to see if any medicines you are taking impact your metabolism. Genetics can play a role in your BMR. Some people will have a naturally higher metabolism while others will be slower. Although this may not seem fair it is what we are dealt and have to work with what was given to us. Lastly, dieting can impact your basal metabolic rate. If done properly, you can actually increase your metabolism by eating healthy and adding exercise, both aerobic exercises and strength training. But if you diet incorrectly, you will actually slow down your metabolism.
Don't Crash Diet
Many people make the mistake of going on a “crash” diet in hopes of a quick weight loss. The problem is that if a person reduces their calorie intake by too much, the body reacts by going into survival mode, slowing down your metabolism and lowering your BMR. What happens when you lose weight fast is that you are also likely losing muscle. This then lowers your lean body mass and in turn lowers your BMR. A general rule is to never go below 1200 calories/day for women or 1800 calories/day for men, which are extremely low calorie levels.
What Can You Do To Raise BMR?
One thing you are in control of, and can have a positive effect on your metabolic rate, is your activity level. By adding exercise to your weekly routine, you are not only burning additional calories, which will help create that calorie deficit for weight loss, but you are increasing lean body mass. And since muscles burn more calories than fat, you are increasing your basal metabolic rate. Be sure to read these other benefits to exercise.
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier. Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day. This is true even for those with a sedentary lifestyle. This figure represents the number of calories required to maintain bodily functions as well as taking into account activity levels even if you have a sedentary lifestyle. For help with designing a programme using this tool please contact us for assistance.
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