How to calculate your BMR (basal metabolic rate)

Do you know how many calories you should consume each day? Did you know that your body still needs calories or energy, even though you are not doing any activity? This is called the basal metabolic rate (AMB) or better known as basal metabolic rate (BMR). To find out about BMR, how to calculate BMR, and so on, you should consider the following explanation.

What is BMR?

BMR or basal metabolic rate is the calorie requirement that your body needs to perform its basal activities. When you sleep or sit and do not do any activity, the body continues to carry out its activities, such as pumping the heart, digesting food, breathing, repairing body cells, removing toxins in the body, maintaining body temperature, and so on.

So it is wrong to eat nothing or eat very little when you want to lose weight. Because, however, the body still needs calories from food to perform its various functions. If you want to lose weight, do a diet in a good way, still pay attention to your body's needs.

How to calculate BMR?

By calculating your BMR, you can find out how many minimum calories your body needs to carry out its activities. That way, you can lower your calorie intake without affecting your body's work and health.

Each person's BMR depends on age, sex, body weight and height. Therefore, the BMR for each person is different. To find out your BMR, you can calculate it using the Harris-Benedict formula. The BMR formula is differentiated between men and women.

Male BMR = 66 + (13.7 x body weight) + (5x height) - (6.8 x age)

BMR Female = 655 + (9.6 x body weight) + (1.8x height) - (4.7 x age)

Information:

Weight in kilograms (kg)
Height in centimeter (cm)

If you multiply your BMR by the physical activity factor, you get the total your calorie needs per day. The following are factors of physical activity:

Very rarely exercise, multiply your BMR by 1.2
Rarely exercise (1-3 days / week), multiply your BMR by 1.375
For normal exercise (3-5 days / week), multiply your BMR by 1.55
Exercise often (6-7 days / week), multiply your BMR by 1.725
Very often exercise (every day can be twice a day), multiply your BMR by 1.9

BMR calculator to calculate minimum calorie requirements

BMR is simply the number of caloriesminimal what your body needs to be able to move vital organs. But every day, you need to consume foods and drinks with a number of calories more than that, because you also need energy to move, walk, think, and a number of other physical activities that you do everyday.

Therefore, you can use the Daily Needs Calculator to calculate your BMR, as well as the total number of calories you need each day. You can use this BMR calculator and calorie needs by clicking on the image below:

Why know BMR?

Knowing your BMR is certainly useful for knowing how many calories you should take in a day. You can adjust it according to your weight. If you are overweight, knowing your BMR can certainly make it easier for you to limit your calorie intake per day, resulting in weight loss. However, if you are underweight, you can increase your calorie count, so that more energy is stored in the body and weight gain will occur.

To lose weight, you need to set a limit for your daily calories. You must reduce your calorie intake below your daily calorie needs (based on BMR x physical activity factor). You can start by reducing 300 calories from your total daily calorie needs, then increasing that to 500 calories per day. Reducing your calorie intake by 500 calories under the recommendation can help you lose 1 pound to 1 pound per week. Don't forget to do sports so that the body burns more calories.

You need to know, here is the number of calories the body burns every day.

To carry out basal metabolism (BMR), the body burns calories as much as 60-75% of the total calories burned every day
To carry out thermogenesis activities (exercise and body movement), the body burns calories as much as 15-30% of the total calories burned each day
To digest food, the body burns calories as much as 10% of the total calories burned each day