How To The Basal Metabolic Rate can be calculated.
If you want to lose, maintain, or gain weight, it's a good idea to calculate your Basal Metabolic Rate.Your basal metabolism is the amount of energy your body uses when it is completely at rest - it's simply the energy needed to operate your organs and keep you alive each day without taking any physical activity in to account.The most important variables are gender, age, height and weight, but your body fat percentage, diet and exercise habits also play a role.Both men and women can use the same process to calculate their BMRs.
Step 1: Take your height and divide it by centimeters.
The higher your BMR is, the bigger your frame is.A tall man uses more energy each day because he has more body tissue than a shorter man.Get an exact measurement of your height if you're not sure.BMR calculations are done in metric measurements.Stand with your back to the wall and your heels on the floor.You should have someone mark the height of your head.To find your height, straight up from the floor, use a measuring tape.If you know your height in inches, you can use 2.54 to find it in centimeters.
Step 2: Determine your weight by the number of grams.
Step on a scale if you haven't weighed yourself in a while.Your body uses more energy if you are heavier.If you're trying to gain or lose weight, you need to be able to judge your progress on an initial value, so weighing yourself is a good idea.If you know your weight, you can use.454 to find it.If you're trying to gain or lose weight, remember that your weight can change based on what you eat and drink, when you use the bathroom, etc.If you're embarking on a journey to change your weight, weigh yourself once a week at the same time of day while wearing similar clothing each time.
Step 3: The BMR equation is used for males.
The equation for calculating BMR for men takes into account height, weight, age, and sex.BMR decreases with age.You are probably familiar with calories from the Nutrition Facts section of food packaging.
Step 4: There are other factors that can affect your BMR.
The BMR equation isn't perfect, but it's a convenient way of approximating it.Muscle mass is one of several factors that will affect your personal BMR.More muscly bodies have higher BMRs.A man with a moderate level of body fat will have a lower BMR than a swimmer with zero.Huge growth.People growing new tissue after an injury and people experiencing rapid growth will have higher BMRs.The body temperature.BMR can be increased by elevated body temperature.A diet.The body will run on less fuel if you fast or drastically diet.Heredity.If you've ever met someone who can eat forever without gaining weight, you know they inherit a high BMR from their parents.
Step 5: Take your height and weight.
Similar to men, BMR varies greatly among women based on height and weight.Get accurate values for your height and weight.As the BMR equation assumes metric measurements, use metric values for height and weight.If you want to convert your height to centimeters, use 2.54.If you want to convert your weight to kilograms, multiply it by.454.If you're trying to lose or gain weight, it's a good idea to weigh yourself at the same time each day.Your weight can go up or down by 5 pounds each day.
Step 6: The BMR equations can be used for females.
Women have less lean body mass due to the fact that they don't have as much fat in the body.The BMR equation for females takes this into account.The value of age is smaller since women's metabolisms slow less drastically with age.The value for BMR in the equation is given in "kcals per day."
Step 7: BMR can be affected by pregnant women.
A woman's BMR can be influenced by diet, growth, body temperature, and heredity.Women are unique in that pregnancies can have an impact on BMR.Women who are pregnant have higher BMRs than women who aren't.If you have ever seen a woman's appetite increase when she becomes pregnant, you've seen this effect in action.