BMR (basal metabolic rate) is the no. of calories the human body needs to achieve essential life-sustaining functions.
The basal metabolic rate (BMR) is the amount of energy expended at rest in a neutral to the moderate environment. In simple words, the number of calories you need in 24 hours without any movement or digestion of food.
If you wonder what basal metabolic rate means, it is the energy needed to maintain vital organs such as the liver, brain, heart, lungs, kidneys, and muscle and skin tissue. 70% of the total calories you need are burned for the above basic processes only. The other 10% is used to maintain body temperature and digest food. This means that 20% of the calories we need are usually burned during movement.
Even if you lie in bed all day and don’t move muscles, you still need to consume 80% of your total calories for your body to function correctly. Basal Metabolic Rate varies between individuals, an average adult of 1500 calories per day, with a minimum of 1050 calories per day and a maximum of 2499 calories per day.
How To Calculate BMR:
Basal Metabolic Rate depends on factors such as age, height, weight, gender and lean muscles. You can calculate your BMR here.
To calculate your Basal Metabolic Rate, you can use the following formula:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Set Your Calories According To Your BMR:
Remember, on a superficial level, it’s about calories, the release of calories.
As individuals, not only do we all need our calories to maintain our current weight at BMR levels, but it also depends on how many calories we expend through exercise and daily movement.
Therefore, setting your calories depends on your fitness level, what your BMR is, and your goals.
Whether your main goal is muscle growth or fat loss, the focus should increase overall muscle mass. So we have more muscle, you need more calories, and you lose fat naturally.
If you are serious about your results, you should be a lifter with great progressive movements like squats, deadlifts, presses, etc., paying close attention to your specific BMR and average calorie needs.
If your goal is to weight loss, increasing your steps and cardio activity to increase your calorie deficit is essential.
After reading this article, you should understand that blindly cutting extra calories, as mentioned above, can have serious consequences. So, always try to track your calories.
Side Effects Eating Less Calories Than Your BMR:
Eating a diet that is lower than your BMR can be very harmful to your health. Inadequate energy intake can lead to poor diet, fatigue, hair loss, increased recovery time from injuries, reduced bone density (increased chance of fractures) and lowered mood. Chronic low energy availability also affects hormone production and reduces the production of key hormones such as testosterone.
In addition to these health risks, if you eat less than your BMR for an extended period, your body’s metabolism will start to slow down.
Our bodies are designed as fuel, not for hunger. Long-term treatment will not give you lasting results and can cause many serious health risks. Understanding your basal metabolic rate and overall caloric requirement will help you get one step ahead with your target body.