Knowing Your Numbers: Part II – BMR
Hey Guys!
It’s the 2nd installment of our 4-part series: Knowing Your Numbers
Today we are going to cover your BMR, BMR is the Basal Metabolic Rate.
Most people have no idea that they have a BMR. But everyone does. This is the number of calories a person would burn in a day even if he or she did nothing but sit or lie in one place (cool right) .
But don’t get too excited, just because you are constantly burning calories, doesn’t mean you can skip your workouts eat whatever you want. If it were that easy, there would be no weight issues in the world J
There are two things you must remember when calculating your BMR. The initial answer it gives you is a true baseline number and does not take into consideration any activity at all, which is not accurate for even the couch potatoes’ daily life. To get a more accurate number you must multiply the answer on the website by 1.2 if you consider yourself sedentary and 1.375 if you consider yourself moderately active
Of course there is a formula (as shown below) you can always just use an online bmr calculator
Step 1: (Please note that this formula applies only to adults.)
- Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Step 2: Add this answer from this formula to your answer from Step 1
- •If you are sedentary: BMR x 20 percent
- •If you are lightly active: BMR x 30 percent
- •If you are moderately active (You exercise most days a week.): BMR x 40 percent
- •If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
- •If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you’ll need to take in fewer calories than this result.
So go ahead, give the formula a try – and get your #. And now that you know your BMR, will it affect your current health and fitness routine?
Next Week: Body Fat Percentage
