BMR calculator. Calculate your caloric needs

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Basal Metabolic Rate (PPM aka BMR) is the minimum metabolic rate in the body of each of us, necessary to maintain basic life functions, such as respiration, cell growth and regeneration, heart function or maintaining optimal body temperature. We check how to correctly calculate the caloric demand.

BMR calculator – how does it work?

The Basal Metabolic Rate (BMR) calculator is a special indicator used in calculating the minimum daily caloric requirement. Individual data including weight, height, age and gender are used for the calculations. Data on physical activity and frequency of exercise are also important.

BMR calculator – who is it useful to?

The BMR calculator is a tool that is usually used by people who would like to reduce weight or increase weight. Knowing the number of calories consumed, you can individually determine whether you should consume more or less of them, depending on the results you want to achieve.

  1. See also: Exercises for the spine

While the BMR calculator is a useful indicator, it should not be used by elderly people, pregnant women, or adolescents. In these cases, it is up to the attending physician or dietitian to determine whether a person can make changes to the daily menu to reduce or increase weight.

An analytical balance available for purchase from Medonet MArket can be used to control your BMR and other weight related indices. Devices of this type also allow you to assess the biological age or determine the water and fat content in the body.

How to calculate the caloric requirement?

In order to initially estimate the caloric demand of an adult, it is enough to multiply the body weight by 24 (the value referring to the day). For example, a person weighing 60 kg needs about 1440 kcal per day. Unfortunately, at first glance, you can see that the result is not very accurate – after all, two people weighing the same weight may have different caloric requirements. When calculating the BMR index, one should take into account individual individual predispositions, e.g. height, age and gender. Obtaining precise values ​​requires the use of the Mifflina-St Jeor formula.

Caloric demand – formula for women:

BMR = (9,99 x weight) + (6,25 x height) – (4,92 x age) – 161

Caloric requirement formula for men:

BMR = (9,99 x weight) + (6,25 x height) – (4,92 x age) + 5

Height – [cm]

Weight – [kg]

BMR calculator – comparison

To illustrate the differences in caloric demand – between three adults weighing 70 kg – let’s make some example calculations:

1 person – 45-year-old female, 165 cm tall

2nd person – a 20-year-old man, 175 cm tall

3 person – 65-year-old female, 160 cm tall

The BMR of the first person is 1348 kcal, the daily caloric requirement of a man is 1699 kcal, and the oldest woman needs only 1218 kcal. Using the first, simplified formula, each of these people would be informed that their minimum caloric requirement is 1680 kcal. The information closest to the truth would be obtained by a man whose weight – in relation to his height – is correct. Women, on the other hand, are overweight.

The caloric demand of women is slightly lower, which should be taken into account when estimating the BMR index.

  1. Check also: How to stop gaining weight?

BMR calculator — Katch-McArdle method

In addition to the Mifflin-St Jeor method, which is a modification of the Harris-Benedict method established in 1918, there is also the Katch-McArdle method, which is the most accurate. The measurement of caloric demand in this case is the same for both women and men:

370 + (21,6 x body muscle weight kg)

BMR calculator – what can influence the result?

The BMR value is influenced by many factors that cannot be included in the formula, even if it is the most complex one. A very important role is played by: the ratio of adipose tissue to muscle tissue, general health and physiological state of the body, as well as genetic predisposition and lifestyle. Sports and active people need more calories than passive people. Caloric values ​​determining energy supply are not constant. To make sure you have a good BMR, consult your dietitian.

Good to remember

BMR is not an indicator on the basis of which we should plan a daily menu. This is only the basis for creating a coherent diet that takes into account the energy expenditure related to the physical activity undertaken.

BMR calculator – what can affect metabolism?

When calculating BMR, several factors should be taken into account that are not taken into account during the study, but at the same time have a significant impact on the metabolism. This mainly applies to:

  1. genetics (metabolism);
  2. gender;
  3. diets;
  4. hormones.

BMR calculator and the daily caloric demand

In the case of the BMR calculator, you should also mention the daily caloric requirement, i.e. CPM (total metabolism that takes into account physical activity). The formula for CPM looks like this:

BMR x activity value

To calculate the activity value, the following data can be used:

  1. 1,2 – lack of physical activity;
  2. 1,3 – 1,4 – sitting work, including 1-2 workouts per week;
  3. 1,5 – 1,6 – sitting work, including 3-4 workouts per week;
  4. 1,7 – 1,8 – physical work, including 3-4 workouts a week;
  5. 1,9 – 2,2 – the average for people professionally practicing sports.

If we intend to go on a reduction diet, we should subtract 200-300 calories from the CPM value, while in the diet for muscle mass – add 200-300 calories.

  1. Find out more: How To Lose Weight From Your Thighs?

BMR calculator – construction types

There are three types of figure structure:

  1. ectomorph – a slim person with long limbs who has difficulty gaining muscle mass;
  2. endomorphs – a person who has thick bones and has difficulty losing weight;
  3. mesomorph – a person who can lose weight quickly, but at the same time has problems with building muscle mass.

BMR calculator and slimming

In the case of a reduction diet, you should not rush. This is a very important rule to avoid the undesirable yo-yo effect. You should start losing weight by cutting off 200 calories a day, and in the following days (weeks) you should decide to reduce the number of calories by up to 1000. Only in this way can a reduction diet bring the desired results.

Attention

Remember to reduce the amount of simple sugars to a minimum, but at the same time do not forget to provide the body with the energy necessary for the functioning of the body.

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