Basal Metabolic Rate and Our Weight

What is Basal Metabolic Rate (BMR)? Why is it important and what does it have to do with our weight?

Basal Metabolic Rate, or BMR, by definition is an estimated number of calories our bodies need to carry out basic functions or is the amount of energy per unit of time that is needed to keep the body functioning at rest. In simple terms, it is the number of calories we burn in a day without exercising. Doctors and nutritionists estimate that adult women need between 1600-2400 calories a day while adult men need between 2200-3200 per day. However, BMR varies by individual. This is because muscle mass and activity levels are based on the individual. Everyone’s day looks different and the amount of muscle is different in everyone.

Previously we talked about the importance of strength training. We discussed how it pertains to vitality in life, how we naturally lose muscle as we age, and how regular strength training helps us age actively, but it is also important for our Basal Metabolic rate. Why? This is because muscle mass directly correlates to our BMR: the higher the amount of muscle mass in a person’s body, the more calories the body burns at rest. Most of us know that in order to lose weight, we must reach a caloric deficit and, for weight maintenance, you must not consume a caloric surplus. Knowing your approximate BMR can help you to calculate what calorie amount you need in order to maintain or lose weight. A caloric deficit can be easier to reach if you have a higher Basal Metabolic rate (or burn more calories at rest). The most common method for calculating BMR is the Harris-Benedict equation (below), but a lot of online calculators are available to more easily calculate it.

Knowing your BMR and counting calories can be a helpful tool to losing or maintaining weight. It is also important to regularly participate in strength training and cardiovascular exercise. Weight loss or maintenance can be frustrating and stressful (almost all of us have been there at some point or another), which is why it can be encouraging, helpful, or sometimes even necessary to seek the help of trained professionals. As humans, extra motivation is always a good thing!

Whatever your health/fitness goals are, we are here to help! Questions? Give us a call, text, or email!

Male: (88.4 + 13.4 x weight in kilograms) + (4.8 x height in centimeters) – (5.68 x age)

Female: (447.6 + 9.25 x weight in kilograms) + (3.10 x height in centimeters) – (4.33 x age)