Today we're going to talk about the power of basal metabolic rate, or BMR for short. This number can be a game-changer when it comes to weight loss and weight management, so listen up, and let's dive in!
What is BMR or Basal Metabolic Rate?
First things first – what is BMR? Simply put, your basal metabolic rate is the number of calories your body burns at rest just to keep all of its essential functions going. This includes things like breathing, circulating blood, and even maintaining your body temperature. Knowing your BMR is crucial when it comes to weight loss and weight management because it gives you a baseline for how many calories your body needs to function.
So why is BMR important for weight loss and weight management? Let's break it down with some bullet points:
Determines how many calories you need to maintain your current weight
Allows you to create a calorie deficit for weight loss by eating fewer calories than your BMR
Helps you avoid crash diets and extreme calorie restrictions that can be harmful to your health
Provides a personalized approach to weight loss and weight management.
How do to calculate your BMR?
Now that we know why BMR is important, let's talk about how it's calculated. There are a few different methods for calculating BMR, but the most common one is the Harris-Benedict equation. This equation takes into account your age, gender, height, and weight to determine your BMR.
Here's the equation: • For men: BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) - (5.7 x age in years) • For women: BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) - (4.3 x age in years)
BMR Calculators
But let's be real – not everyone wants to do the math to figure out their BMR. Luckily, there are plenty of BMR calculators available online that will do the math for you! Here are a few resources where you can find a BMR calculator:
• MyFitnessPal BMR Calculator: https://www.myfitnesspal.com/tools/bmr-calculator
• Bodybuilding.com BMR Calculator: https://www.bodybuilding.com/fun/bmr_calculator.htm
• Healthline BMR Calculator: https://www.healthline.com/health/basal-metabolic-rate
Also, you can go to our YouTube Channel for more information.
What other numbers do you need to know for weight loss/management?
Now that you know your BMR, what do you do with it? Well, it's important to remember that your BMR is just a starting point. It tells you how many calories your body burns at rest, but it doesn't take into account physical activity or other factors that can impact your calorie needs. While the Harris-Benedict equation is a commonly used formula for calculating BMR, it doesn't take into account the Thermic Effect of Exercise (TEE) and Physical Activity Level (PAL). TEE refers to the calories your body burns during exercise, while PAL refers to the amount of physical activity you engage in throughout the day. This is an important formula to learn (and know your numbers) for anyone serious about weight loss/management.
T.E.E.= B.M.R. + P.A.L. + T.E.F.
Both TEE (Total Energy Expenditure) and PAL can significantly impact your calorie needs and should be taken into account when creating a personalized plan for weight loss or weight management. So while BMR (Basal Metabolic Rate) is an important starting point, it's important to also consider TEF (Thermic Effect of Food) and PAL to create an accurate and effective plan for your individual needs.
That being said, knowing your BMR can be incredibly helpful when it comes to creating a calorie deficit for weight loss. To lose weight, you need to eat fewer calories than your body burns. By eating 500-1000 fewer calories than your BMR each day, you can create a calorie deficit that will lead to weight loss over time. However, it may be easier to just increase your PAL (physical exercise activity-moderate to strenuous)
Weight loss in a sustainable way with these tips
But it's important to approach weight loss healthily and sustainably. Crash diets and extreme calorie restriction can be harmful to your health and ultimately lead to rebound weight gain. Instead, focus on making small, gradual changes to your diet and activity level that you can maintain over the long term. Here are a few tips for healthy weight loss:
1. Aim to lose 1-2 pounds per week: While it may be tempting to try and lose weight as quickly as possible, losing more than 1-2 pounds per week can be harmful to your health and lead to muscle loss. Slow and steady wins the race when it comes to weight loss!
2. Incorporate physical activity: Exercise not only burns calories, but it also helps to build muscle, which can increase your BMR over time. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling.
3. Choose whole, nutrient-dense foods: Instead of focusing on calorie counting, focus on eating a variety of whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. These foods will not only provide your body with the nutrients it needs, but they will also keep you feeling full and satisfied.
4. Get enough sleep: Lack of sleep can impact your metabolism and lead to weight gain. Aim for at least 7-8 hours of sleep per night to ensure that your body is functioning optimally.
5. Stay hydrated: Drinking plenty of water can help to boost your metabolism and keep you feeling full. Aim for at least 8 glasses of water per day.
So there you have it, folks – the power of basal metabolic rate for weight loss and weight management. By knowing your BMR and using it as a starting point, you can create a personalized plan for a healthy and sustainable weight loss/maintenance journey.
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