BMR

Basal Metabolic Rate (BMR)

 

Our body needs some calories, even in the resting phase to perform some essential functions, including breathing, circulation, cell production, and nutrient processing. The number of calories needed to perform these life sustaining processes is known as basal metabolic rate. 

 

BMR is the minimum number of calories required to perform basic functions at rest, whereas RMR (resting metabolic rate) is the number of calories that your body burns while it’s at rest. 

 

Factors upon which BMR depends includes, sex, age, weight, height, ethnicity, weight history, body composition, and genetic factors. 

 

Formula to estimate BMR: Most popular way to estimate BMR is the Harris-Benedict formula. It takes weight, height, age, and gender to calculate the BMR. 

For women, BMR= 655 + (9.6 x weight in kgs) + (1.8 x height in cm) - (4.7 x age in years)

 

For men, BMR= 66 + (13.7 x weight in kgs) + (5 x height in cm) - (6.8 x age in years)

 

BMR is needed to gain, lose and maintain weight. 

 

Need of calories on the basis of BMR:

 

The next step after the calculation is to estimate your calorie needs. 

1. Sedentary: people doing little or no exercise, should multiply BMR by 1.2
2. Lightly active: individuals doing light exercise 1-3 days a week should multiply their BMR with 1.375
3. Moderately active: people doing moderate exercises 3-5 days a week, should multiply BMR by 1.55
4. Very active: individuals doing hard exercise 6-7 days a week should multiply their BMR with 1.725
5. Extra active: people doing very hard exercise 6-7 days a week or have a physical job should multiply BMR by 1.9