Скачать или смотреть WHAT IS BMR | FACTORS THAT INFLUENCE BMR | HOW TO CALCULATE BMR | BENEFITS OF KNOWING BMR

What is BMR?
BMR (Basal Metabolic Rate) is the minimum number of calories required to keep yourself alive even if you never move. This number of calories reflects how much energy required to support vital body functions if hypothetically, you were resting in bed for an entire day.

What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you actually burn in a day, including your activity.

What are the factors that influence BMR?
Body’s metabolic rate can be influenced by many factors that includes age, gender, muscle-to-fat ratio, body size and its composition, climate and temperature, Body fat content and effectiveness of clothing, hormonal levels, Health condition and amount of physical activity

Age: A decrease in lean muscle mass due to adulthood results in a slow steady decline of roughly 3-5% each decade after the age of 30, especially in people who are physically inactive and have sedentary lifestyle. Therefore, it results in loosing strength and mobility in your body

Age: A decrease in lean muscle mass and increase of fat tissue increases with the age, especially after the age of 30 results in slow, decline of body’s BMR. This can be largely avoided by strength training throughout adulthood.

Body Size: Metabolic rate increases as the Weight, Height and surface area of the body increases
Body composition: Fat tissue has lower metabolic activity compared to muscle tissue. So, as the lean muscle mass increases, metabolic rate increases
Gender: The basal metabolic rate (BMR) averages 5 to 10 percent lower in women than in men. This is largely because women generally possess more body fat and less muscle mass than men of similar size.
Climate and body temperature:
for example, the BMR of people in tropical climates is generally 5 to 20 percent higher than their counterparts living in more temperate areas, because it takes energy to keep the body cool. On top of that, exercise performed in hot weather also imposes an additional metabolic load on your body.
Body fat content and effectiveness of clothing - determine the magnitude of increase in energy metabolism in cold environments. Tt takes more energy to keep the body warm if you work or exercise in very cold weather.
Hormonal levels: Thyroxine (T4), the key hormone released by the thyroid glands has a significant effect upon metabolic rate. Hypothyroidism is relatively common, especially in women near or after menopause. Everyone with a weight problem should have their thyroid function checked by their doctor and treated appropriately if it turns out to be low.
Health condition: Fever, illness or injury may increase resting metabolic rate. The common pathological `cause for high in BMR is due to rise in body’s temperature which could be a reason for an abnormal basal metabolic rate. It is estimated that every degree of Fahrenheit of rise in temperature, BMR increase by 7 percent

What is the normal range of BMR for men and women?
Men – 1600 to 1900 calories per day
Women – 1200 – 1500 calories per day
However, this is variable

What is the formula to calculate BMR?
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

How does knowing your BMR helpful in loosing /gaining weight?
It helps to determine your Calorie Goal
Eating fewer calories than your body needs to function will result in weight loss. To lose 1 pound (0.45 kg) of weight a week, reduce your daily intake by 500 calories.
Eating extra calories than your body needs to function will result in weight gain. To gain weight, increase your daily intake by 500 calories.
To calculate the calories, in order to maintain your current weight, multiply your BMR by an activity factor.

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

Activity factor Calorie calculation
Sedentary (little or no exercise) BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week) BMR x 1.375
Moderatetely active (moderate exercise/sports 3-5 days/week) BMR x 1.55
Very active (hard exercise/sports 6-7 days a week) BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training) 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 to take in a day in order to maintain your current weight.

Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight.