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Are you looking to lose weight or maintain a healthy lifestyle? If so, then you’ve probably heard of the Basal Metabolic Rate (BMR) formula. BMR is a measure of how many calories your body needs just to maintain its resting state. In other words, it’s the amount of calories your body requires in order for you to do nothing but stay alive. If you want to learn how to use BMR to calculate calories, then this article is for you! We’ll go over the basics of how the BMR formula works, as well as how it can help you reach your health and fitness goals. Let’s get started!
What is BMR?
To calculate your BMR, you’ll need to know your weight in kilograms and your height in centimeters. Once you have that information, plug it into the BMR equation:
For Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age)
For Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age)
Your basal metabolic rate (BMR) is the amount of calories your body burns when at rest. In other terms, it is the bare minimum of calories required to sustain your body’s essential activities such as breathing and heartbeat.
It’s preferable to use a credible calculator, such as the one on our website, to acquire an exact estimate of your BMR. If you want to perform the arithmetic yourself, here’s a simple rundown of the formula:
How to calculate your BMR
There are many methods for calculating your BMR, but the most accurate is to utilise a BMR calculator. A BMR calculator may be found online or in many fitness publications.
The first step is to weigh yourself in kilos. To do so, multiply your weight in pounds by 2.2. For example, if you weigh 140 pounds, divide that figure by 2.2 to obtain 63.6 kilogrammes.
Then, measure your height in centimetres. To do so, divide your height in inches by 2.54. So, if you are 5’4″ tall, increase your height by 2.54 to get 162 cm.
Plug your weight and height measurements, as well as your age and gender, into the BMR calculator. The calculator will then calculate your Basal Metabolic Rate for you (BMR).
Your BMR is the amount of calories your body burns at rest and is an excellent place to start when estimating how many calories you need to ingest each day.
How to use BMR to calculate calories
Body mass index (BMI) is a valuable tool for estimating body fat. But what if you want to know how many calories you need to consume to stay the same weight? The answer may be found in your basal metabolic rate (BMR).
Your basal metabolic rate (BMR) is the amount of calories your body burns when at rest. Simply multiply your weight in pounds by ten to get the answer. As an example, if you weigh 150 pounds, your BMR is 1,500 calories.
Now that you know your BMR, you can use it to calculate how many calories you need to consume each day. If you live a sedentary lifestyle, for example, you would multiply your BMR by 1.2 (sedentary = little or no exercise + desk job). This gives you an approximate daily calorie consumption of 1,800. (1,500 x 1.2).
If you live an active lifestyle, multiply your BMR by 1.375 (moderate exercise + active work). This would result in a daily calorie consumption of 2,063 calories (1,500 x 1.375).
Finally, if you live a very active lifestyle, multiply your BMR by 1.55 (severe exercise + extremely active work). This would result in a daily calorie consumption of 2,325 calories (1,500 x 1.55).
How many calories should you eat per day?
How many calories should you consume each day? This is a frequently asked question, and it’s not a simple one to answer. It is determined by a variety of variables, including your age, weight, height, exercise level, and even the environment in which you reside.
Using your Basal Metabolic Rate is the best approach to calculate how many calories you should consume each day (BMR). This is the amount of energy your body expends while it is at rest. You may use this online calculator to determine your BMR.
Once you’ve calculated your BMR, you’ll need to modify it for your level of exercise. Multiply your BMR by 1.2 if you are sedentary (have little or no activity). If you are just minimally active (1-3 days per week of light exercise/sports), increase your BMR by 1.375. Multiply by 1.55 if you are moderately active (moderate exercise/sports 3-5 days a week). And add by 1.725 if you are really active (hard exercise/sports 6-7 days per week).
Do you use BMR to calculate calorie deficit?
Yes, we compute calorie deficit using BMR. The Basal Metabolic Rate (BMR) is the amount of calories your body burns when at rest. You’ll need to know your weight, height, age, and gender to determine your BMR. Once you have the data, you may enter it into the BMR formula:
For men: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
For women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
This will give you your BMR in calories per day. From there, you can calculate how many calories you need to eat each day to maintain your current weight, lose weight, or gain weight.
How many calories should I eat a day if my BMR is 1500?
Your BMR (Basal Metabolic Rate) is the amount of calories your body burns at rest. To calculate your BMR, simply multiply your weight in pounds by 10. So, if you weigh 150 pounds, your BMR would be 1,500 calories.
Now that you know your BMR, you can use it to estimate how many calories you need to consume each day to maintain your current weight. To do this, multiply your BMR by your activity level. For example, if you have a sedentary lifestyle (you get little to no exercise), you would multiply your BMR by 1.2. If you have a lightly active lifestyle (you get some exercise but don’t work out regularly), you would multiply your BMR by 1.375. And if you have an active lifestyle (you work out regularly and are physically active most days), you would multiply your BMR by 1.55.
So, if we take our 150-pound person with a sedentary lifestyle and a BMR of 1,500 calories, they would need to consume 1,800 calories per day to maintain their weight (1,500 x 1.2 = 1,800). And if we take our 150-pound person with an active lifestyle and a BMR of 1,500 calories, they would need to consume 2,325 calories per day to maintain their weight (1,500 x 1.55 = 2,325).
How do you use your BMR to lose weight?
When it comes to weight loss, your BMR can be a helpful tool to estimate how many calories you should be consuming each day. To use your BMR to lose weight, you’ll need to create a calorie deficit by eating fewer calories than your BMR recommends. This can be accomplished by reducing your portion sizes, cutting out high-calorie foods, and increasing your activity level. Creating a calorie deficit of 500-1,000 calories per day is a good place to start when trying to lose weight.
Conclusion
Calculating your BMR is a great way to understand how many calories you need in order to maintain or lose weight. Knowing this can help you create an effective meal plan, allowing you to make the most of your workouts and reach your fitness goals. With the simple calculation outlined above, calculating your BMR has never been easier!