About BMR
Basal Metabolic Rate (BMR) refers to the energy your body needs to function while at rest. Factors such as age, gender, weight, and height influence your BMR. Knowing your BMR can help you manage your diet and exercise effectively.
- Age: Older individuals typically have a lower BMR.
- Gender: Men generally have a higher BMR than women.
- Weight: Higher weight increases BMR.
- Height: Taller individuals tend to have a higher BMR.
Using BMR for Weight Loss
To lose weight, you need to consume fewer calories than your body burns daily. Here's how to calculate your calorie needs for weight loss:
- Calculate your BMR using the above formula or tool.
- Multiply your BMR by your activity level to estimate your Total Daily Energy Expenditure (TDEE):
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days a week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days a week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Extra active (very hard exercise/physical job): BMR × 1.9
- To lose weight, aim for a calorie deficit of 500-1000 calories per day, which can lead to a weight loss of about 0.5-1 kg per week.
Note: Always consult a healthcare provider or dietitian for personalized advice.