basal metabolic rate, BMR or, the number of calories that your body normally burns while you are resting. It is the smallest amount of energy needed for the body to function.
Whether the body gains, maintain, or lose weight are based on the number of calories taken in relation to the number burned. BMR can be used as a baseline, helping to determine the amount of calorie change to have an effect.
Of course, everyone has a different metabolism. Some factors that affect metabolism can not be controlled, such as genetics and age. But there are many measures that can be implemented to help increase BMR and burn more calories.
The most common way that BMR is calculated is called the “Harris-Benedict equation.”. Although not 100 percent accurate, it provides a good estimate can be used for fitness planning
For men, the formula is:
BMR = 66 + (6 x 23 weight in kg) + (12.7 x height in inches) – (6. 8 x age in years)
For women, use:
BMR = 655 + (4.35 x weight in kg) + (4. 7 x height in inches) – (4. 7 x age in years)
For example, a 72-inch tall, 30-year-old man who weighs 180 pounds has a BMR of 1916.73. In other words, his body requires at least 1916 calories a day.
It is important to remember that BMR number is only an estimate. Since this number is a minimum based on the body at rest, actual calorie requirements are usually higher in everyday life.
To estimate how many calories your body burns on a normal day, you BMR adjusted.
If you are only slightly active during the day, multiply your BMR by 1.375 to determine calories needed. Moderately active people should multiply by 1.55, and very active individuals of 1 725.
Once you have a good idea of how many calories your body needs during a normal day, you can adjust the intake to gain or lose weight. With practice and dedication, it will not be long before you see results and start achieving your fitness goals.