Basal Metabolic Rate
Basal Metabolic rate formula to What is BMR? BMR or Basal Metabolic Rate is a measurement that’s used to estimate how many calories per day your body burns at rest and to maintain your present body weight. Your body is always burning calories. Even the simple act of breathing, sleeping, maintaining your body temperature and just sitting requires some “energy expenditure” – that energy expenditure is measured in calories. Factors affecting Basal Metabolic Rate Your height, weight, age, sex and present lifestyle will influence and affect your BMR number. Our body type, lifestyle and caloric needs are all unique to us, so there really isn’t a magic number that’s going to apply to everyone. That's why it's a good idea to calculate your Basal Metabolic Rate. Once you’ve done that, you’ll have an estimate of how many calories per day your body uses to maintain your present weight. The trick to getting rid of belly fat then is to reduce your caloric intake while increasing your activity level so that you’re burning more calories than you’re taking in. Cutting calories is an effective way lose belly fat fast. You've got to expend more calories out (energy) than you take in. Ok...so if you’re eyes glaze over at the sight of numbers and calculations here’s a fast and simple
online BMR calculator.
Just type in your numbers and Voila! Your BMR will magically appear! Ahhh...the wonders of computer technology! For those of you who prefer to do the number crunching...the point of no return begins here... I’ve broken the calculation down into bite size pieces so that it's easy to follow. Take out your calculator, sharpen your pencil and follow me in this simple, step by step process. Ready? Let’s get started... STEP # 1 - Calculate your BMR using the Harris Benedict Equation: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) (Be aware that this BMR formula applies to adult women only.) To show you exactly how this works, let’s use our friend Mary’s stats from the BMI page as an example. Mary weighs 155 lbs., is 5’4” (64“) and is 40 years old. 655. + (4.3 x 155 lbs.) + (4.7 x 64”) - (4.7 x 40 yrs.) 655. + ( 666.5 ) + ( 300.8 ) - ( 188. ) = 1,434.3 Do the same calculation using your own weight, height and age stats. For Adult Men the Basal Metabolic Rate formula is 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years). STEP # 2 – Choose your present activity level percentage then multiply it with your BMR number. Which of these activity level percentages best describe how active you are on a daily basis? If you’re sedentary, multiply your BMR x 20 % (desk job, no activity) If you’re lightly active, multiply your BMR x 30 % (exercise 1-3 times a week) If you’re moderately active (exercise 4-5 days a week.) multiply your BMR x 40 % If you’re very active (intense exercise daily) multiply your BMR x 50 % If you’re extra active (hard physical labor or an athlete): BMR x 60 % STEP # 3 - Multiply your BMR x your present activity level percentage. The third step is to incorporate your present activity level into your BMR number. So, let’s say that our friend Mary has a sedentary job and sits most of the day. She isn’t physically active at all. Her activity level percentage is 20% according to the percentages above. 1,434.3 x 20% = 286.86 Her BMR total was 1434.3 and when it’s now multiplied by 20%, we get 286.86. Do the same by multiplying your BMR number X your chosen activity level percentage from Step # 2. STEP # 4 - Add the total from Step # 3 above to your BMR number from Step # 1. The result of the calculation you did in Step # 3 is now added to your BMR number. 286.86 + 1,434.3 = 1,721.16 In Mary’s case her activity level total (286.6) is now added on to her original BMR total (1,434.3). We now get a total of 1,721.16. This is Mary’s BMR number. Mary’s body needs approximately 1,721 calories daily to maintain her current weight based on her current lifestyle. Do the same by adding your activity level percentage (Step # 3) with your BMR from Step # 1 to arrive at your final BMR. The basal metabolic rate formula we just used is based on the Harris-Benedict formula. It's meant to be a rough estimate of the number of calories needed daily to maintain your present weight. Congratulations! You’ve calculated your Basal Metabolic Rate using the Harris Benedict equation and you now know how many calories per day your body needs to maintain your current weight...however... Knowing your Basal Metabolic Rate is the 'starting point'. What you need to know now is how to use your Basal Metabolic Rate to figure out how many calories per day you’ll need to cut for fast safe weight loss. The next step is about cutting calories and will show you
'How To Calculate Calorie Intake for Weight Loss.'
What's Your Body Mass Index (BMI)? Waist to Hip Ratio - Measure Your Health Risk Waist Circumference for Women Return to Online BMR Calclator Please Pay It Forward Ladies!It’s easy! There’s a lot of women who struggle to lose belly fat and to better understand menopause weight gain...so be a good sister and help a friend or loved one by sharing this information with them, will you? Simply use the handy buttons or get the link below for this page and pay it forward!
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