BMR: Basal Metabolic Rate

March 28, 2007

We need energy to survive no matter what we are doing. Even if we sleep whole day, we still need energy to support us. This is known as BMR-Basal Metabolic Rate.

BMR is the number of calories our body burn if we are not moving at all whole day. Some real lucky people like to say, “Why do you need to workout so much? Look at me, I dont exercise and eat like normal but I dont get fat!” This is mainly due to their naturally higher metabolism rate and BMR could be part of the contributing factor.

You expend energy no matter what you’re doing, even when sleeping. If you’ve noticed that every year, it becomes harder to eat whatever you want and stay slim, you’ve also learned that your Basal Metabolic Rate decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions. However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body’s ability to burn energy gradually slows down. [Source]

Therefore it is important to know what is the minimum calories we need to actually survive our days. Do not deprive ourselves from food because we all know that it is not healthy and that is the thing that we don’t want most.  Try calculate your BMR. Then use the following formula to calculate daily calorie needs.

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.

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