How to Calculate your Basel Metabolic Rate (BMR)

Your basal metabolic rate (BMR) is a calculation of energy consumed while at rest. Here you can calculate your BMR. By doing so you can determine how many calories you should be consuming to lose or gain weight. In this article, I will explain what is BMR, it’s importance and how to use this to maximize your metabolism and loose weight.

Basel metabolic rate (BMR) explained

For our body’s to survive, we all need to consume a certain number of calories (energy). This minimum number is what is known as the basal metabolic rate (BMR). It is a calculation of how many calories your body requires to function whilst at rest. In other words how many calories would you need to survive an entire day sitting, doing nothing and watching movie.

BMR is based on involuntary bodily function, for example your heart beating, or breathing. Therefore changing your daily activities will not really change your calculated BMR number. But, when there is an increase in muscle mass, your BMR calculation increases with it. This is because muscles use more energy in order to maintain more muscle. So, more muscle mass means calories (energy) burnt at a resting state.

Why is BMR important?

By calculating your BMR, you can use this information to take note of your daily calorie intake, and the amount it should be at. By doing so, you can much take control and loose weight and burn fat, or even maintain your weight.

Total daily energy expenditure (TDEE)

Your “total daily energy expenditure” (TDEE), is the overall number of daily calories your body utilizes. This is set based on your BMR and it takes into consideration your daily activities and exercise. There are a few factors that come into play to determine this:

  • age
  • gender, and
  • activity level

It is understood that males have a higher TDEE than females. This is largely to do with males having more muscle mass than women. However, both BMR and TDEE drop as you age, regardless of gender.

Here you can calculate your TDEE.

Note: TDEE is a calculation of the overall number of daily calories your body utilizes. the overall number of daily calories your body utilizes. However, if your goal is to loose weight and burn fat, you should aim to consume 15-20% less than what you are burning.

Tip: After calculating these numbers, tracking your weight weekly will help determine the optimum calorie intake for you for your weight loss goals.

Resting metabolic rate (RMR)

Similarly to your basal metabolic rate, your resting metabolic rate (RMR) is the amount of energy required at a resting state. In other words, the amount of energy the body needs to perform essential tasks such as breathing, pumping blood around the body and basic brain functions.

Basal metabolic rate (BMR) compared to resting metabolic rate (RMR)

At first glance both basal metabolic rate and resting metabolic rate appear the same. However, there is an important difference between the two.

Your RMR is the number of calories your body burns while at rest, and your BMR is the minimum number of calories your body requires to survive.

The main difference is that RMR also includes energy used by digestion and daily movements not related to exercise. Examples of non-exercise movements could be brushing your teeth, or eating etc.

Generally, the energy you require for these activities tend to stay around the same number. Therefore you can take into consideration this energy for an educated guess of how many calories you burn without exercise.

Note: Remember that these numbers are guesstimates, but still they can help you when calculating calorie intake and planning exercise and meals.

Use your basal metabolic rate to burn fat and build muscle

Firstly calculate your BMR. Once you have done this, you can determine your TDEE. This is the starting point to build a diet and exercise plan for your energy expenditure. By doing this, you ensure that you are not under or over consuming calories.

Conclusion

Although your BMR and RMR are similar understanding and calculating the difference allows you to understand your body’s needs.

By understanding and calculating your BMR, you can easily determine your TDEE. This knowledge is more accurate than guess work and by building a diet and exercise plan around this, you maximize the amount of energy burnt and burn fat, helping you loose weight in the best way possible.

About Nathan Dolton

Nathan is a fitness enthusiast and holds a BSc in Sports, Fitness and Coaching. Having participated in 2 IRONMAN competitions and ran 3 marathons, he is at the top of his game. His main interests are in the long term metabolic changes of the body for endurance athletes. He works as a personal trainer and is a keen blogger who is passionate about taking his knowledge and making it accessible to all. He believes in a well rounded approach to a healthy lifestyle of the body and mind.

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