Your basal metabolic rate (BMR) is the energy your body consumes at rest. Use this tool to determine your BMR and assess your calorie requirements.
Everyone needs for calories to sustain life, known as the basal metabolic rate (BMR). It represents the calories needed by your body organs to function when you are completely inactive, such as when lying in bed all day.
Whether you aim to shed pounds, build muscle, or maintain weight, this data can assist you in determining the calorie intake required for choices about diet and exercise. Utilize this tool to find out your BMR and map out strategies towards achieving your fitness objectives!
WHAT CONSTITUTES A HEALTHY BMR?
This varies individually. Since functions like breathing and circulation primarily influence BMR, daily activities have minimal impact on altering this figure. However, increasing muscle mass does boost BMR as muscles require energy for upkeep due to their metabolic demands. When you have muscle mass, your body burns calories even when you are at rest.
Your total daily energy expenditure (TDEE) includes all the calories your body uses in a day. It is calculated based on your basal metabolic rate (BMR) and daily activity level, which can vary depending on factors like age and gender.
You can use a TDEE or calorie calculator to estimate this number. However, it’s important to note that your exact TDEE may fluctuate daily due to changes in activity levels. Laboratory testing is the way to determine BMR numbers with 100 per cent certainty.
What sets BMR apart from RMR? While BMR focuses on functions during complete rest, resting metabolic rate (RMR) also considers energy used for digestion and non-exercise activities like dressing and eating. BMR and RMR numbers are usually very similar. It can be used interchangeably. However, when calculating your calorie needs for weight management, it’s important to pay attention to whether an equation refers to BMR or RMR. If the calculation is based on BMR, you can use the calculator provided above to make an estimate. If it references RMR, use our RMR calculator for a value.
HOW CAN I UTILIZE MY BMR FOR WEIGHT LOSS OR MUSCLE GAIN?
By using your BMR to find your Total Daily Energy Expenditure (TDEE), you can ensure that your nutrition plan aligns with your energy expenditure level. Provides you with the amount of calories. Having this understanding than guessing or following a plan without customization can significantly impact your muscle growth or fat loss journey.
ADOPT AN APPROACH TO YOUR PROGRESS
After determining your BMR, it’s essential to approach the rest of your training and nutrition in a timely manner. These used calculators can assist you in tuning your plan!
HOW WAS YOUR BMR CALCULATED?
The calculator on BodybuildingInnerCircle.com utilizes the Harris-Benedict equation, recognized by experts as the precise method for calculating BMR across various demographics.
Here’s the breakdown;
For guys, Your Basal Metabolic Rate (BMR) is calculated as 66.5 + (13.75 x weight, in kilograms). 5.003 x height in centimeters). (6.755 x age in years).
For gals, your BMR can be determined using the formula 655.1 + (9.563 x weight in kilograms). 1.850 x height in centimeters). (4.676 x age, in years).
A heads up: this calculation needs to consider how active you are!
