How to calculate basal metabolic rate is not as important as what you do with the results. You now have another tool in your fitness arsenal, and that can go a long way in reaching your weight loss goals.
Your Basal Metabolic Rate (BMR) is simply your "base metabolism", or the energy or calories you burn while at rest.
The energy you burn while at rest is sufficient only for the function of your vital organs.
(Liver, kidneys, heart, lungs, muscles, nervous system etc.)
-The calories you need to burn throughout your day are then calculated using your personal BMR (see the BMR calculator below), according to your own specific activity level.
The BMR calculator below uses the formula for Basal Metabolic Rate (BMR) formulated by doctors at the University of Nevada Medical School, and then uses the Harris Benedict activity multiplier to determine your average daily calorie needs.
How many calories do you need daily to maintain your current weight? A better question might be how many to lose weight? Obviously, this can vary according to the factors listed following the BMR calculator.
Basal Metabolic Rate Calculator
To calculate basal metabolic rate for your weight and height, type your information into the corresponding fields in the form below, then simply click the submit button.
*To calculate basal metabolic rate and use the result in the safest way possible, would be to reduce your daily caloric needs (what you eat) by 10-20% of your energy expended above. (after clicking submit button, according to your activity level) -Even better would be to increase your activity level while reducing your calorie intake as well!
-If you're looking to lose some weight, increase your activity level while eating less than your average daily calorie need by 500 calories, and you can lose a pound a week or more.
There’s 3500 calories in a pound of body fat, so in order to lose 1 pound per week you must combine to eat and exercise off those 3500 calories, or 500 a day. (500x7=3500) When you calculate basal metabolic rate, you determine your particular BMR; there are also a number of additional factors that also have an effect:
Basal Metabolic Rate Factors
(The first 4 are the most important, 5-13 should also be considered)
-Athletes and runners can eat more with little or no gain for a reason.
As you can see, there are many factors contributing to our body's basal metabolic rate and most of them are completely out of our control.
-However, there are 2 factors that we can control, and that's the amount of exercise we get, and the quantity and the type of foods we eat.
Eating Below BMR
Eating below your BMR to speed up your weight loss is not a good idea. Doing so for 2 or 3 days may not be a problem, and is even used in some diet programs. But the potential for significant health problems arises when there is an extreme lack of food over a prolonged time.
-Your basal metabolic rate is the minimum amount of calories your body needs to function properly. If this amount is not maintained you may lose weight, you may also lose your good health in the process.
The American College of Sports Medicine recommends a daily amount not lessthan 1200 calories for women, 1800 calories for men. Any dramatic reduction should only be done with a doctor’s supervision.
What follows are some of the dangers of eating below BMR:
(In the case of extreme dieting or fasting)
Again, the list above is under extreme food restrictive diets and not the norm by any means.
-If weight loss is your ultimate goal, using your BMR as a tool can help.
It's best to maintain your basal metabolic rate, and if you are too close to your BMR to reduce your food intake by 500 calories per day, you can still meet this goal through daily exercise.
-But 500 calories a day is a lofty goal, and it's definitely best to meet that goal through exercise as well as the food you eat. (or don't eat)
Try 250 calories from exercise, 250 from diet. You’ll reap the added benefits of exercise, without sacrificing as much on the foods you eat.
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