Basal metabolic rate, BMR, the base rate of metabolism of a human body. BRM represent the number of calories you need to consume every day if you did nothing but sleep. Of course, sleeping room for 24 hours each day, so naturally your daily caloric needs will be higher than your BMR value. But, BMR basis for calculating calorie needs.
This article will discuss two methods to determine BMR. The first user weight, height and age. The second user weight and percent body fat. So, to calculate the daily calories needed, multiply your BMR by a number representing your activity level. Let’s get started
First measure your weight in pounds, height in inches, and age in years. . . Call these numbers W, H, and A respectively
For men, BMR formula
BMR = 6. 24W + 12. 71H-6. 76A + 66.47
For women, BMR formula
BMR = 4. 34W + 4. 7H-4. 68A + 655.1
Note that in both formulas, is an age factors preferred. This means that the older you are, the fewer calories you need to maintain the basal metabolic rate.
The alternative method for calculating BMR are by weight and percent body fat. Again, take W to equal weight in pounds. Call percent body fat P and express it as a decimal, ie 31% = 0.31. When BMR is calculated as
BMR = 370 + 9. 795W (1-P)
Here are some examples to illustrate the two methods for computing BMR before we decide your daily calorie needs. Suppose Bob is 40 years old, 160 lbs, 70 inches high, and 23% body fat. Jane is 37 years old, 140 lbs, 66 inches high, and 29% body fat. With the first method, their basal metabolism is
Bob BMR = 998.4 + 889.7 to 270. 4 + 66.47 = 1684.17
Jane BMR = 607.6 + 310.2 to 173.16 + 655.1 = 1399.74
With the second method, their BMRs is
Bob BMR = 370 + 9. 795 (160) (0.77) = 1576.74
Jane BMR = 370 + 9. 795 (140) (0.71) = 1343.62
As you can see, the values are similar for both methods. You can use any method you prefer, or an average of the two results.
Finally, to calculate your daily caloric needs, take your BMR (using whatever method you prefer) and multiply it by a number corresponding to your activity level.
small / no exercise: 1.2
exercise 1-3 times a week: 1. 375
exercise 3-5 times a week: 1.55
training nearly every day: 1,725
extreme fitness regimen: 1.9
For example, if you assume Bob’s BMR is 1684, and Jane’s is 1400 (first method), and both Bob and Jane exercise 1-3 times per week, as their daily calorie needs are
Bob: 1684 (1. 375) = 2315.5
Jane: 1400 (1375) = 1925
Then Bob needs to eat 2316 calories per day to maintain his current weight, and Jane need to eat 1,925 calories per day to maintain his current weight.
To lose weight, you should eat fewer calories than you need, while maintaining the same level of training, or even increase your exercise level.