Knowing your BMR is step one in fine-tuning your daily calorie intake to match your fitness goals, but just as important-especially if your focus is fat loss-is stoking that metabolic furnace so that it burns as hot as possible. As long as you can input your height, weight, and age, you can get a pretty good idea about your needs. If you're terrible with equations, never fear-there are countless tools available online to calculate your BMR. A much simpler-and, according to a recent study, more accurate-formula for men is the Harris-Benedict Equation:īMR = (88.4 + 13.4 x weight in kilograms) + (4.8 x height in centimeters) – (5.68 x age) Trainers often favor one called the Cunningham equation, but it requires you to know your lean (fat-free) body mass, which you won’t know unless you have a scale that estimates body fat percentage. The most accurate way to gauge your BMR is to have it tested in a laboratory, but you can also get a fairly accurate estimate by using any of a handful of common formulas. But since your BMR accounts for upwards of 60 percent of your total daily energy expenditure (TDEE), it’s a good place to start when determining the number of calories you require to sustain your current weight (and from which you need to subtract to start losing weight). Layered on top of your BMR are the calories you burn through digestion (i.e., the thermic effect of food), “non-exercise” physical activity (e.g., walking and fidgeting), and exercise. Your BMR is the minimum number of calories that your body. Basal metabolic rate affects the rate that a person burns calories and. Some of those processes are breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles. Getting a handle on your caloric needs starts with knowing your basal metabolic rate (BMR), which is the number of calories you need to consume per day for your body to carry out its essential (largely autonomic) life-preserving functions, such as breathing, circulating blood, regulating hormones, and producing and repairing cells (including muscle fibers). If one of your goals is to lose body fat, gain muscle or even maintain your weight, you should know your basal metabolic rate, or BMR. Basal metabolic rate is the amount of energy per unit of time that a person needs to keep the body functioning at rest. Indeed, if your caloric intake exceeds the capacity of your metabolism, you’ll just keep adding inches to your waist-that's just basic math. All the workouts in the world won’t help you shed fat if you consume more calories than you burn each day. If you've ever tried to lose weight, you've probably been told that you can’t out-exercise a bad diet.
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