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## Weight Loss Tips – What Is BMR And How Do You Calculate It?

**What is BMR?**

When following any fat burning diet it is really fundamental that you should be familiar with your BMR. BMR stands for Basal Metabolic Rate. Basal metabolic rate is the amount of energy or calories you use at rest. Another common title for basal metabolic rate is metabolism. Your metabolism includes the functions of your body such as breathing, digesting food and circulation. Each person’s metabolism is unique to their own physical makeup and their own physical practice.

Research conducted in 1992 and 1997 indicated that your degree of aerobic fitness has no correlation with your BMR level. Anaerobic exercise, such as weightlifting, leads your body to develop more muscle mass that is free of fat and uses more energy. You can build your metabolism through weight training and building extra lean body mass.

**Why is it important to know your BMR?**

By knowing your BMR you know how many calories your body burns at rest. When following any fat burning diet you should never reduce your daily caloric intake much below what your body needs, otherwise the starvation response will kick in and you will no longer burn fat but muscle. Knowing your BMR allows you to modify your daily caloric intake so that you have a deficit to lose fat and you will burn fat, but also allows you to avoid going too low which triggers your body’s starvation response. If you’ve achieved your weight loss goals, knowing your BMR allows you to design a nutrition plan that matches the number of calories your body needs to stay alive and maintain your current weight.

The amount of calories your body burns each day is called your TDEE (Total Daily Energy Expenditure). Your TDEE is your BMR then multiplied by an activity factor to make an allowance for your amount of physical activity. TDEE is also known as your “maintenance level”. Being familiar with your maintenance level will give you an opening reference point to set your fat burning diet in motion. Caloric intake can vary widely and is very high for athletes or people who are visibly active.

**How do you calculate your BMR?**

There are a few formulas that can be used to calculate BMR.

I will elaborate here 2 formulas:

**Harris-Benedict formula (based on total body weight)**

This formula uses height, weight, age, and gender to find basal metabolic rate (BMR). What this formula doesn’t take into account is lean body mass and so it can be mistaken for too much muscle or too much fat.

Male: BMR = 66 + (13.7 X wt kg) + (5 X ht in cm) – (6.8 X age in years)

Female: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Example

I am a 33 year old female weighing 57kg and I am 168cm tall.

BMR = 655 + (9.6 x 57) + (1.8 x 168) – (4.7 x 33) = 655 + 547.2 + 302.4 – 155.1 = 1349 calories per day

To find your TDEE, multiply your BMR by the activity factor appropriate for you from the table below:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/week)

Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/week)

Very active = BMR X 1.725 (vigorous exercise/sports 6-7 days/week)

Extra active = BMR X 1.9 (hard daily exercise/sports and physical work or 2X training a day, like marathons, competitions etc.)

So if I am mildly active from above my TDEE would be 1349 x 1.375 = 1854 calories per day.

**Katch-McArdle formula (BMR based on lean body mass)**

If you know your body fat percentage and therefore your lean body mass, you can use the most accurate BMR formula. This formula takes into account lean mass and is therefore more conclusive. The Harris Benedict equation has separate formulas for men and women because men generally have higher LBM and this is factored into the men’s formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies to both men and women.

BMR = 370 + (21.6 X Lean Mass in kg)

Example:

Your weight is 57 kg

Your body fat percentage is 27%

Your lean mass is 41.61kg

Your BMR = 370 + (21.6 X 41.61) = 1268 calories

To determine TDEE from BMR, you multiply BMR by the activity multiplier:

Example:

Your BMR is 1268 calories

Your activity level is moderately active (exercise 3-4 times per week)

Your activity factor is 1.55

Your TDEE = 1.55 X 1268 = 1965 calories

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