BMR
A person’s basal metabolic rate, or BMR, is the amount of calories a person consumes a day without being physically active. The rate only includes basic metabolic functions like sustaining internal body temperature, cell repair, pumping blood, breathing, etc. In other words, the energy your body needs if you would do nothing else, but relax on the couch all day.
BMR is important in determining your overall metabolic rate and the amount of calories you need to maintain, lose, or gain weight. BMR results are different for everyone and are influenced by factors such as:
- Genetics Everyone’s metabolism is different.
- Gender Generally, men are more muscular and have a lower body fat percentage. Their basal metabolic rate is therefore often higher.
- Age BMR decreases with age, and will drop about 2 per cent by decade after the age of 20.
- Weight The heavier you are, the higher your BMR.
- Height-Weight Ratio The more body surface area, the higher your BMR.
- Body Fat People with less body fat will have a higher BMR.
- Diets Serious calorie-reduction can dramatically reduce your BMR. Restrictive, low-calorie weight loss regimens can cause a BMR drop of as much as 20%.
- Internal Temperature When you have a fever, your BMR will grow; any body temperature increase of 0.5C will boost your basal metabolic rate by about 7 percent.
- External temperature The body’s surrounding temperature also affects your BMR. Cold will increase your BMR, because more energy is needed to maintain your normal body temperature.
- Thyroxin Thyroxin is produced by the thyroid gland and a key BMR-regulator. The more thyroxin is produced, the higher your BMR.
- Exercise Physical activities like exercise and sports will help to burn calories and raise your BMR. It also builds up extra lean tissue.
- Genetics Everyone’s metabolism is different.
- Gender Generally, men are more muscular and have a lower body fat percentage. Their basal metabolic rate is therefore often higher.
- Age BMR decreases with age, and will drop about 2 per cent by decade after the age of 20.
- Weight The heavier you are, the higher your BMR.
- Height-Weight Ratio The more body surface area, the higher your BMR.
- Body Fat People with less body fat will have a higher BMR.
- Diets Serious calorie-reduction can dramatically reduce your BMR. Restrictive, low-calorie weight loss regimens can cause a BMR drop of as much as 20%.
- Internal Temperature When you have a fever, your BMR will grow; any body temperature increase of 0.5C will boost your basal metabolic rate by about 7 percent.
- External temperature The body’s surrounding temperature also affects your BMR. Cold will increase your BMR, because more energy is needed to maintain your normal body temperature.
- Thyroxin Thyroxin is produced by the thyroid gland and a key BMR-regulator. The more thyroxin is produced, the higher your BMR.
- Exercise Physical activities like exercise and sports will help to burn calories and raise your BMR. It also builds up extra lean tissue.
The Activity Multiplier
Little or no exercise, desk job = BMR X 1.2
Light exercise/sports 1-3 days/wk = BMR X 1.375
Moderate exercise/sports 3-5 days/wk= BMR X 1.55
Hard exercise/sports 6-7 days/wk= BMR X 1.725
Hard daily exercise/sports & physical job or 2X training/day= BMR X 1.9
These figures will become apparent when working out the next formula based on your own statistics.
Little or no exercise, desk job = BMR X 1.2
Light exercise/sports 1-3 days/wk = BMR X 1.375
Moderate exercise/sports 3-5 days/wk= BMR X 1.55
Hard exercise/sports 6-7 days/wk= BMR X 1.725
Hard daily exercise/sports & physical job or 2X training/day= BMR X 1.9
These figures will become apparent when working out the next formula based on your own statistics.
These formulas should be worked out and then you should multiply your BMR by whichever category you think you fit into above.
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
An example: Male weighing 80Kg at 182Cm Aged 27 who attends the gym 3-5 Days per week would look like this:
66 + 1096 + 910 - 183.6 = 1888.4 x 1.55 = 2927.02.
So this guy daily burns 2927.02 calories. He can now go away and work out what he needs per day and from what food source to cover his goals. If he wants to lose weight he can drop his calories to under that figure or the other way around if he wants to add lean mass.
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
An example: Male weighing 80Kg at 182Cm Aged 27 who attends the gym 3-5 Days per week would look like this:
66 + 1096 + 910 - 183.6 = 1888.4 x 1.55 = 2927.02.
So this guy daily burns 2927.02 calories. He can now go away and work out what he needs per day and from what food source to cover his goals. If he wants to lose weight he can drop his calories to under that figure or the other way around if he wants to add lean mass.
Help?
Guys if this is mind blowing just email or message me on twitter and i'll happily work out yours for you. I could point you in the direction of some foods to cut down or add into you diet too. JUST ASK!!