Content

• To step
• Method 1 of 2: Calculating BMR in men
• Method 2 of 2: Calculating BMR in women
• Tips
• Warnings

If you are trying to lose weight, maintain weight or just want to gain weight, it is a good idea to start by calculating your feedstock metabolism or Basal Metabolic Rate (BMR). Your basal metabolic rate, or resting metabolism, is the amount of energy your body uses at rest - simply put, the energy needed to keep your organs functioning and keep you alive, without regard to physical activity. Your BMR is influenced by many factors - gender, age, height and weight are the most important, but body fat percentage, diet and exercise also play a role. Read on for an easy way to calculate BMR for both men and women.

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Method 1 of 2: Calculating BMR in men

1. Measure your height in centimeters. In general, the bigger you are, the higher your BMR. A tall man has proportionally more mass than a man who is smaller (considering that the stature is about the same), which means that he uses more energy per day just by living.
2. Determine your weight in kilograms. Generally money that if you are heavier you also use more energy. Even if you want to lose or gain weight, it is important to keep track of your weight by regularly standing on the scales. This allows you to keep track of whether you are making progress.
   • If you are trying to lose or gain weight, keep in mind that your weight can fluctuate as much as 2.5 pounds throughout the day depending on what you ate and drank, when you went to the bathroom, etc. have decided to do something about your weight, weigh yourself once a week at the same time of the day, without clothes.
3. The BMR comparison for men. It reads as follows: BMR = 66 + (13.8 x weight in kg.) + (5 x height in cm) - (6.8 x age in years). So BMR increases with height and weight, but decreases with age.
   • The value for BMR of this equation is given in kilocalories per day. In daily use, we usually simply call kilocalories "calories" - as it is stated on the food packaging.
4. Know the other factors that affect your BMR. The equation for BMR is by no means perfect - it's just a handy way to estimate your BMR. Your personal BMR will be different and is determined by several other factors, including:
   • Muscle mass. People with a leaner and more muscular body have a higher BMR than those who carry more weight in the form of fat. An Olympic swimmer weighing 90 kilos with a body fat percentage close to zero has a much higher BMR than someone of the same weight but with an average body fat percentage.
   • Growth. Growing teenagers have a much higher BMR, as do those with tissue or bone repair after an accident.
   • Body temperature. An elevated body temperature (such as with a fever) can increase BMR.
   • Diet. Fasting or drastic dietary changes can lower BMR as the body tries to compensate for the lower amount of energy.
   • Heredity. A certain metabolism can also be hereditary. If you've ever encountered someone who can eat anything without gaining weight, then you know that they have naturally been given a high BMR.

Method 2 of 2: Calculating BMR in women

1. Measure your height and weight. As with men, BMR can vary greatly depending on height and weight. You need precise values ​​to measure BMR accurately, so measure accurately.
   • If you are trying to lose or gain weight, keep in mind that your weight can fluctuate as much as 2.5 pounds throughout the day depending on what you ate and drank, when you went to the bathroom, etc. have decided to do something about your weight, weigh yourself once a week at the same time of the day, without clothes.
2. The BMR comparison for women. Because the percentage of body fat in women is often slightly higher than in men, they usually also have a slightly lower BMR. The BMR equation for women takes this into account - both weight and height are multiplied by smaller values ​​than those for men. Since the metabolism of women does not slow down as drastically with age as it does in men, the age is also multiplied by a smaller value. The BMR equation for women is as follows: BMR = 655 + (9.6 x weight in kg.) + (1.8 x height in cm) - (4.7 x age in years).
   • The BMR value is given in "kcal (calories) per day."
3. Note that pregnancy can affect BMR. Just like in men, factors such as nutrition, growth, body temperature, muscle mass and heredity influence BMR. In addition, pregnancy can have a significant impact on the BMR value. Pregnant (or breastfeeding) women have a higher BMR than other women, because this requires extra energy from the body - one of the reasons why pregnant women tend to eat more.

Tips

• If you know what your BMR is, you can multiply this by a number for the extent to which you are active, to calculate your daily energy requirement; an estimate of the total number of calories you need per day. The daily energy requirement for someone who mainly sits is 1.2; if you are more active (a few light exercises 1-3 times a week) this is 1,375; moderately active people (average exercise 3 to 5 times a week) 1.55; very active (hard training 6 to 7 times a week) is 1.725 and extremely active (daily heavy exercise) is 1.9.
• If you know what your body fat percentage is, you can calculate the BMR accurately. Your weight without the fat is your dry mass. This equation is the same for men and women: BMR = 370 + (21.6 x dry mass in kg)

Warnings

• The standard formula for calculating BMR is accurate enough for most people. But the fat / muscle ratio is not taken into account. As a result, the number of cal. burned by a very muscular person underestimated and overestimated by someone who is way overweight. If you are heavier, drier or more muscular than average, use the formula that calculates BMR based on a person's fat percentage.