Your Basal Metabolic Rate is the rate at which your body burns calories when it is at rest. Not many people are aware that even when you’re sleeping, you’re burning calories. This means that you can actually be losing weight while you sleep since you’re burning calories.
How to Calculate Your Basal Metabolic Rate
There are numerous Basal Metabolic Rate, or BMR, calculators available for use online. However, not all are completely accurate because most don’t take your Body Mass Index, or BMI, the amount of fat in your body, into account. The leaner (less fat) you are, the higher your BMR will be. Conversely, the fatter you are, the lower it will be. A basic formula for women to calculate their BMR is (BMR= 655 + (9.6 times weight in kilograms) + (1.8 times height in centimeters) + (4.7 times your age)). For men, the formula is as follows: (BMR= 66 + ( 13.7 times weight in kilograms) + (5 times height in centimeters) + (6.8 times age)). Using this formula, a woman who is 30, stands five feet six inches, and weighs 120 pounds would have a BMR of 1,339 calories per day.
Using BMR in a Weight Loss Regimen
The above mentioned woman who burns 1,339 calories just by staying in bed all day would be able to lose weight if she consumed less than that on a daily basis. Weight loss would be slow, but it would occur. The lower your body fat percentage, the higher your BMR will be. Your BMR is also known as your body maintenance number. You need to increase your BMR by exercising and being active in order to effectively lose weight. There are other calculators online that will help you use your BMR and the amount and type of exercise you perform daily, to give you an idea of the total number of calories you burn in a complete 24-hour period.
Knowing your Basal Metabolic Rate is the first step in being able to use it to help you in your diet and exercise regimen to lose weight effectively.