Calculating your BMR can be an effective tool for your fitness goals. BMR is a popular term that comes up in most fitness conversations. Knowing your BMR can help you with your goals. Being informed about all the different calculations like BMR can help you reach your goals. You'll have the correct information and can make a good step towards your health. BMR is just one of the calculations that can assist you.
- Knowing your BMR can help you with your weight loss goals or any other fitness goals as well. Source: Bill Oxford, Unsplash
What is BMR?
BMR stands for basal metabolic rate. It consists of how many calories your body burns for essential functions. These basic functions include breathing, circulation, nutrients processing and cell production. Basically, your BMR is how many calories your body needs to function on a day to basis.
Knowing your BMR can help with weight whether you want to lose weight, gain weight or maintain your weight. However, BMR shouldn't be the only measurement for how many calories to consume. BMR doesn't include being active. That's right, any amount of physical activity you perform every day will increase your calories burned for the day. This includes basic tasks like walking or working a labour job. It's essential to understand this when looking at BMR. Only consuming your BMR calories for weight loss won't be ideal.
How to Calculate BMR?
Calculating your BMR is very simple. There are a number of ways to calculate it online in a matter of seconds. Most question aires should ask a question like age, gender, height and weight. However, if you do want to calculate your BMR, follow the calculation down below.
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
As we mentioned above, BMR doesn't equate to the calories used throughout the day on other things. Therefore, there is an essential step to calculating your activity level along with your BMR.
An easy equation you can do along with your BMR sending on your activity level.
Sedentary - multiply by 1.2
Lightly Active - multiply by 1.375
Moderately Active - multiply by 1.55
Very Active - multiply by 1.725.
The final number you'll receive after calculating your BMR number and your activity number is an approximate number of calories you should be consuming regularly.
- Your height and weight calculate BMR. Source: Samuel Ramos, Unsplash
How to Use Your BMR for Fitness Goals?
Looking at your fitness goals BMR and your activity level do play a factor. If your fitness goal is to lose weight, you'll want to consume fewer calories. If you're going to gain weight, you'll have to eat more than your calorie total. If you're going to maintain your weight, you'll want to stay at the same about of calories.
To dive deeper into this, let's look out for weight loss first. Taking your activity calories consumed each day, you'll want to subtract 500 calories. Removing this amount of calories will allow you to lose around 1 pound a week. One pound of fat is 3500 calories, so 500 calories x 7 days is 3500 calories. Losing around a pound a week is a very healthy amount of weight to lose each week. However, losing weight too quickly can be harmful, along with other factors. If you have a certain amount of muscle, losing weight slowly will help you hold on to your muscle. Lowering your calories too low, it's first and foremost, can be dangerous, and you'll lose fat and muscle.
For your gaining weight goal, you'll want to add 500 calories. Of course, you can always add more calories, but just like weight loss, slower can be better. By eating too many calories at once, you can quickly put on more fat compared to muscle. Although it's not easy to through on many muscles, even looking at experienced natural lifters, it's great to gain 1 pound a month. We know 1 pound might not sound like a lot, but 12 pounds of muscle a year is a big difference.
For maintaining your weight, you'll want to stay around the same calories. Your weight will fluctuate regularly but will also stay around the same number. It has to do with so many factors. Diet will result in some days you'll eat more while others you'll eat less. your body likes to stay the same, so if you're trying to maintain your weight, don't worry about the fluctuations.
Find online personal trainer here on Superprof.
Hiring a Personal Training for BMR
A personal trainer can help you calculate your BMR and set you on a path depending on your fitness goals. Personal trainers have spent years perfecting their craft. Whether you want to lose weight, gain weight or maintain your weight, a personal trainer can help you. They'll also be with you every step of the way from start to finish. They want to see you succeed. If you're curious about your BMR, chances are you're looking into losing weight or gaining weight.
After calculating your BMR, you have some questions you want to be answered. A personal trainer can help be put on the path for success so you can continue to get results. They can talk with you about a fitness plan based on your goals as well as nutrition. A personal trainer can be a cheat sheet for success when it comes to reaching your fitness goals.
Superprof has 100s of personal trainers in Canada that are ready to work with you. They have the experience and knowledge to teach you everything you need to know. They also offer sessions online and in-person, giving you the freedom and flexibility to learn when you want to learn. Superprof wants to see you succeed with whatever your goal is.
Find personal trainer courses here on Superprof.
- Calculate your own BMR to get started on your fitness path. Source: Alexandra Tran, Unsplash
Calculate Your BMR
After reading this article, you should calculate your BMR. Use the calculation above or use an online calculator. Knowing your BMR can help you with your new fitness goals. If you do want to manage your BMR, it can help calorie counting. It'll teach you more about food labels and give you an accurate idea of how much you're regularly eating. It's not necessary to count calories to manage your bar, but it can be effective.
Using a personal trainer is also another effective way to manage your BMR. They can help you with your BMR for your fitness goals. Again, the choice comes down to you and your personal ambitions. Knowing BMR is just one of the great calculations to help with your goals. Now is the time to take action and start working towards your fitness goals. Everyone has the opportunity to reach their goals. You just need to be willing to put in the effort.
Remember, don't just look at your BMR. Take into consideration your activity level. Your BMR only looks a the necessary functions. It's not counting the calories needed for all the extra activities you do each and every day. As we mentioned above, always speak with the right professional if you have more questions about BMR. They can give you the right answers you may be looking for.
Suppose you're looking for more advice around fitness and nutrition. We have written several other articles on those topics. Check out the articles below to explore more.
The platform that connects tutors and students