{"id":973,"date":"2022-11-02T14:50:17","date_gmt":"2022-11-02T11:50:17","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=973"},"modified":"2022-12-23T13:51:14","modified_gmt":"2022-12-23T10:51:14","slug":"how-to-calculate-your-basal-metabolic-rate-bmr-calculator","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/how-to-calculate-your-basal-metabolic-rate-bmr-calculator\/","title":{"rendered":"How to Calculate Your Basal Metabolic Rate? + BMR Calculator"},"content":{"rendered":"\n<p>Basal metabolism rate is the minimal amount of energy we spend maintaining our vital functions at rest (blood circulation, digestion of food, respiration).&nbsp;<\/p>\n\n\n\n<h2>Basal Metabolic Rate Definition<\/h2>\n\n\n\n<p>Basal metabolic rate is the amount of heat expended per unit of body weight per day. It is usually measured first thing in the morning on an empty stomach. The basal metabolic rate depends on gender, age, weight, genetics, thyroid function, and several other factors.&nbsp;<\/p>\n\n\n\n<p>Basal metabolism is the minimum amount of energy required by the human body to maintain life and activity at rest at an ambient temperature of 68 \u00b0F.&nbsp; This energy is spent on breathing, circulation, digestion, and maintaining body temperature. It is determined by the amount of heat per unit mass of the human body per day.<\/p>\n\n\n\n<h2>Metabolism and Basal Metabolism: Fundamentals of Functioning<\/h2>\n\n\n\n<p>Metabolism is a complex metabolic process that converts food into energy, giving our body the ability to function. All our life activity is associated with energy consumption, which is produced by 4 categories of metabolism:<\/p>\n\n\n\n<ol><li>Food thermogenesis or TEF (Thermic effect of food). It includes the processing and digestion of food. This process consumes about <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8561055\/\">10% of the total energy<\/a> expended.<\/li><li>Thermogenesis during active exercise or TEE (Thermic effect of exercise). In simple terms, this is energy consumption from training, which makes up 5% -15% of total energy consumption.<\/li><li>Thermogenesis of physical activity without exercise or NEAT (Non-exercise activity thermogenesis) &#8211; includes simple body movements (changing posture, walking, and even just standing). With this activity, energy consumption is very significant and, in some cases, can be <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25841254\/%20%D0%98%D1%81%D1%82%D0%BE%D1%87%D0%BD%D0%B8%D0%BA:%20https:\/\/bcaa.ua\/podderzhka\/bazalniy_metabolizm_chto_eto_i_kak_ego_rasschitat\">equated to intense physical activity<\/a>.<\/li><li>Metabolism at rest or basal metabolism. This process contributes to the maintenance of general vital activity at rest and spends <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8143936\/%20%D0%98%D1%81%D1%82%D0%BE%D1%87%D0%BD%D0%B8%D0%BA:%20https:\/\/bcaa.ua\/podderzhka\/bazalniy_metabolizm_chto_eto_i_kak_ego_rasschitat\">from 50% to 75% of total energy.<\/a><\/li><\/ol>\n\n\n\n<p>Energy consumption should be understood as burning calories, and if everything is very clear with the first 3 processes, the last one seems somehow mysterious. But in fact, everything is simple. Basal metabolic rate or BMR is the minimum amount of energy (calories) expended by the human body to sustain its own life at rest. This includes:<\/p>\n\n\n\n<ul><li>circulation;<\/li><li>breathing;<\/li><li>brain activity;<\/li><li>cell repair;<\/li><li>protein synthesis, etc.<\/li><\/ul>\n\n\n\n<p>You can also find RMR (Resting metabolic rate), which means metabolism at rest. The difference between BMR and RMR is relevant only for clinical research, and for a general understanding of these two terms, they are actually the same.<\/p>\n\n\n\n<h2>Principles of BMR<\/h2>\n\n\n\n<p>So what is my BMR? Your personal BMR is defined as the rate at which your body converts calories into energy to support life at rest. This factor also affects weight gain or loss and <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1568163709000518?via%3Dihub\">determines the rate of aging.<\/a>&nbsp;<\/p>\n\n\n\n<p>For most people, the BMR is between 1,000 to 2,000. This means they need to consume 1,000 to 2,000 calories daily to maintain basic functions. Your basal metabolic rate is a number that indicates the number of calories you burn just lying on the couch from morning to evening.<\/p>\n\n\n\n<p>People who eat nonstop without gaining weight are not a rule in conditions of a fast metabolism but an exception to the rules, which manifests itself due to a special confluence of accompanying processes and genetic characteristics. In other cases, the innate speed of BMR (no difference, slow or fast) is a particularly important but not decisive factor in influencing body weight. This is confirmed by numerous studies, namely:&nbsp;<\/p>\n\n\n\n<ul><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10357728\/\">slow BRM may promote weight gain<\/a>; and<\/li><li>basal metabolic rate can peak in both slim and overweight people, while, at the same time, there is no effect of slowing down BMR <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23090575\/\">due to excess weight<\/a>.<\/li><\/ul>\n\n\n\n<p>Muscles burn far more calories than fat for their vital functions. Accordingly, the more muscles, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2243122\/\">the higher the BMR speed<\/a>. But obese people have a larger body and more weight; thus, their basal metabolic rate is higher than non-obese people, regardless of the amount of muscle mass.<\/p>\n\n\n\n<p>All the above facts are given for only one purpose: to convey a simple truth. Slow metabolism is not the cause of being overweight. Of course, genetics are directly involved in determining the metabolic rate, but we can easily speed it up, even just by increasing lean muscle mass. In addition, plenty of other factors directly affect the BRM&#8217;s speed, both in the fast and slow direction. These factors include:<\/p>\n\n\n\n<ul><li>Age &#8211; the older we get, the slower our metabolism. This is one reason why people tend to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2382714\/\">actively gain weight with age<\/a>.<\/li><li>Body size and weight \u2013 the larger the person, the more calories they burn at rest;<\/li><li>Ambient temperature \u2013 the colder it is, the higher the rate of BMR is, as the body actively <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1437394\/\">burns calories to maintain the required body temperature<\/a>.<\/li><li>Physical activity &#8211; absolutely any body movement requires energy. The more you move, the more calories you burn.<\/li><li>Gender. On average, men have less body fat and more muscle mass. As a result, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8125870\/\">women&#8217;s BMR levels are 3% lower than men of the same weight and height<\/a>.<\/li><\/ul>\n\n\n\n<p>Basal metabolic rate affects weight gain or loss but is not the cause of obesity problems. The BMR rate is dependent on genetic predisposition, but throughout life, it can change in one direction or another.&nbsp;<\/p>\n\n\n\n<p>To know your BMR, you must calculate your body&#8217;s basic metabolism. But how?<\/p>\n\n\n\n<h2>What is the Formula for Calculating BMR?<\/h2>\n\n\n\n<p>You can measure your BMR using your gender, weight, age, and height with an 80-85% accuracy, which is a very high indicator.<\/p>\n\n\n\n<p>So, for the calculation, we need a formula and the following data:<\/p>\n\n\n\n<p>A &#8211; body weight<\/p>\n\n\n\n<p>B &#8211; age <\/p>\n\n\n\n<p>C &#8211; height in cm<\/p>\n\n\n\n<p>Let&#8217;s take the most popular and accurate formula for calculating BMR:<\/p>\n\n\n\n<p>men: BMR = 10 x A + 6.25 x C &#8211; 5 x B + 5<\/p>\n\n\n\n<p>women: BMR = 10 x A + 6.25 x C &#8211; 5 x B &#8211; 161<\/p>\n\n\n\n<p>Next, we will need to multiply the resulting base metabolic index by our physical activity. The latter is divided into 5 categories:<\/p>\n\n\n\n<ul><li>Passive (Complete lack of physical activity or the minimum level &#8211; BMR x 1.2);<\/li><li>Minimal (Having a training process up to 3 times in a seven-day period &#8211; BMR x 1.375);<\/li><li>Moderately active (the presence of a training process up to 5 times in a seven-day period &#8211; BMR x 1.55);<\/li><li>Active (the presence of a training process up to 6 times in a seven-day period &#8211; BMR x 1.725);<\/li><li>Overactive (if your work is associated with high-intensity physical activity, there are daily workouts, or you are a professional athlete &#8211; BMR x 1.9).<\/li><\/ul>\n\n\n\n<p>How to calculate BMR example:<\/p>\n\n\n\n<p>Example 1: you are a female with a height of 170 cm, age 27, a weight of 52 kg, and minimal physical activity.<\/p>\n\n\n\n<p>10 x 52 + 6.25 x 170 &#8211; 5 x 27 &#8211; 161 = 1286.5 x 1.375 = 1769 kcal.<\/p>\n\n\n\n<p>Example 2: you are male with a height of 175 cm, age 25, a weight of 80 kg, and moderate physical activity.<\/p>\n\n\n\n<p>10 x 80 + 6.25 x 175 &#8211; 5 x 25 + 5 = 1773.75 x 1.55 = 2749 kcal.<\/p>\n\n\n\n<p>The final number represents the basic metabolic index \u2014 your daily energy requirement. This is the number of calories your body needs each day to maintain a consistent weight.<\/p>\n\n\n\n<p>In order to lose 0.6 kg per week, the calorie deficit should be 600. Using the BMR for the female in example 1, we have 1769 kcal. We subtract the 600 calories and get 1169 kcal, which is noticeably below the acceptable level. In this case, the only correct way to lose weight is to increase physical activity and not exhaust the body with hunger.<\/p>\n\n\n\n<p>Knowing exactly how many calories you burn during the day at rest makes it much easier to pave the way to the body of your dreams. Calculate your personal basal metabolic rate and work on the long-awaited transformation of your body.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Basal metabolism rate is the minimal amount of energy we spend maintaining our vital functions at rest (blood circulation, digestion of food, respiration).&nbsp; Basal Metabolic Rate Definition Basal metabolic rate is the amount of heat expended per unit of body weight per day. It is usually measured first thing in the morning on an empty [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":974,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Calculate Your Basal Metabolic Rate? + BMR Calculator - RUNZY<\/title>\n<meta name=\"description\" content=\"Basal metabolism rate is the minimal amount of energy we spend maintaining our vital functions at rest (blood circulation, digestion of food, - RUNZY\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runzy.com\/blog\/how-to-calculate-your-basal-metabolic-rate-bmr-calculator\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Calculate Your Basal Metabolic Rate? 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/gregrublev\/\"],\"url\":\"https:\/\/runzy.com\/blog\/author\/greg-rublev\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to Calculate Your Basal Metabolic Rate? + BMR Calculator - RUNZY","description":"Basal metabolism rate is the minimal amount of energy we spend maintaining our vital functions at rest (blood circulation, digestion of food, - RUNZY","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runzy.com\/blog\/how-to-calculate-your-basal-metabolic-rate-bmr-calculator\/","og_locale":"en_US","og_type":"article","og_title":"How to Calculate Your Basal Metabolic Rate? + BMR Calculator - RUNZY","og_description":"Basal metabolism rate is the minimal amount of energy we spend maintaining our vital functions at rest (blood circulation, digestion of food, - RUNZY","og_url":"https:\/\/runzy.com\/blog\/how-to-calculate-your-basal-metabolic-rate-bmr-calculator\/","og_site_name":"RUNZY","article_published_time":"2022-11-02T11:50:17+00:00","article_modified_time":"2022-12-23T10:51:14+00:00","og_image":[{"width":2000,"height":1334,"url":"https:\/\/runzy.com\/blog\/wp-content\/uploads\/2022\/10\/blog-104-min.jpg","type":"image\/jpeg"}],"author":"Greg Rublev - Founder &amp; CEO, Runzy","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Greg Rublev - Founder &amp; CEO, Runzy","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runzy.com\/blog\/how-to-calculate-your-basal-metabolic-rate-bmr-calculator\/#article","isPartOf":{"@id":"https:\/\/runzy.com\/blog\/how-to-calculate-your-basal-metabolic-rate-bmr-calculator\/"},"author":{"name":"Greg Rublev - Founder &amp; CEO, Runzy","@id":"https:\/\/runzy.com\/blog\/#\/schema\/person\/d5079be7ff0db30f2f641cc06a5b7107"},"headline":"How to Calculate Your Basal Metabolic Rate? 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Finally, at age 33, after a co-worker convinced him to try crossfit, he got back to working out and being active. Greg did crossfit for 5 years and ran occasionally to supplement his workouts. As his distances grew longer, a friend inspired him to run a half marathon, which they did together on his 37th birthday. He felt amazing after the run - and it was this feeling that he became addicted to and began thinking about training for a full marathon. As the months went by, he was inspired by an opposition Russian politician Evgeniy Royzman who talked about his marathon training in his weekly youtube posts, as well as by a Boston-based venture capitalists, Semyon Dukach, founder of One Way Ventures, who trained for and ran several marathons that year. Finally, in November of 2018, Greg partnered with Joe McConkey, a head trainer at Boston Running Center, and began training for his first marathon. Greg ran his first marathon in Newport in April. The race was major struggle, as he started out too fast and quickly realized that he was not ready for the amount of hills that comprised the course. But, after stopping several times, he nevertheless finished in exactly 4 hours which was his goal. The experience inspired him to continue to train and he ran his second marathon later that year in Liston, Portugal in a much faster 3 hours and 36 minutes. This race was along the beautiful Portugal coast, stretching from Cascais to Lisbon, and Greg was once again inspired to continue to train with the goal of running the Boston marathon next. Based on his age, the minimum qualifying time is 3:10, but given how many applicants typically apply he will need at least a 3:05 finish time to qualify. He continued to train for another 2 years and improved his time to 3 hours and 21 minutes in Albany, NY in October 2021. He also ran a half marathon in Maine in May 2022 and another full marathon in Biloxi, Mississippi in December 2022. All throughout his journey as a runner, Greg struggled to find his next race. Every time started looking, he found himself combing through dozens of websites and spending hours trying to figure out which races fit his location and time criteria, while also being interesting and relatively easy to run. In early 2022, fed up with this problem, Greg decided to build and launch Runzy so that runners like him could easily find the perfect race for them to run next. After months of work on the platform, Runzy is finally live!","sameAs":["https:\/\/www.linkedin.com\/in\/gregrublev\/"],"url":"https:\/\/runzy.com\/blog\/author\/greg-rublev\/"}]}},"_links":{"self":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/973"}],"collection":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/comments?post=973"}],"version-history":[{"count":3,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/973\/revisions"}],"predecessor-version":[{"id":1710,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/posts\/973\/revisions\/1710"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media\/974"}],"wp:attachment":[{"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/media?parent=973"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/categories?post=973"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runzy.com\/blog\/wp-json\/wp\/v2\/tags?post=973"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}