In 2022, 7,00,00,000 people in India were living with obesity. This is a dangerously high number and calls for action on our part.
When you begin your weight loss journey, calculating your BMR can form the basis of your diet and exercise. We use a BMR calculator to lose weight as it outlines the approximate amount of calories burned on a daily basis without additional exercise. This is important because, to lose weight, one needs to eat fewer calories than how many calories they burn throughout the day.
Knowing your BMR is the starting point for weight loss because it helps you calculate a calorie deficit, the foundation for weight loss. By finding your BMR and making mindful changes to your diet and activity level, you can create a plan that aligns with your goals and leads to sustainable, long-term results.
In this blog, we will examine what BMR is and how it’s calculated. Additionally, we will also learn about TDEE, its calculations, and how to determine BMR to lose weight!
Table Of Contents
- What Is BMR?
- How To Calculate Basal Metabolic Rate?
- What Is TDEE: How To Calculate It?
- How To Calculate Metabolic Rate For Weight Loss?
- Are BMR Calculators Accurate?
- The Final Say
- FAQs
- References
What Is BMR?
Basal metabolic rate, or BMR, refers to the amount of energy (calories) your body needs to maintain life-sustaining functions. These vital functions include:
- Breathing
- Circulation
- Heartbeat
- Body Temperature Regulation
- Brain Function
- Cellular Processes
- Digestive Function
- Kidney Function
What is a Normal BMR Range?
Several factors affect one’s BMR, including age, weight, height, gender, environmental temperature, dieting, and exercise habits, and everyone has a different BMR. But what is the average or normal basal metabolic rate for a person?
Adult Women:
- The BMR for adult women typically ranges between 1,200 to 1,800 calories per day.
Adult Men:
- The typical BMR for men ranges from 1,500 to 2,000 calories per day.
Men and women with higher lean body mass (muscle mass) or greater body weight may have a higher BMR, while those with lower muscle mass or lower body weight might have a lower BMR. Men, on average, have more muscle mass than women, which typically leads to a higher BMR.
Also Read: 7 Expert-Backed Weight Loss Tips For Women With Effective Strategies To Fast-Track Results!
How To Calculate Basal Metabolic Rate?
BMR is the amount of energy your body needs at rest to perform vital functions, and there is a simple formula to calculate it:
How to Calculate BMR | |
| For Men: | BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age in years + 5 |
| For Women: | BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age in years − 161 |
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What Is TDEE: How To Calculate It?
TDEE, or Total Daily Energy Expenditure, is the total number of calories your body needs in a day to perform all activities, including both basic functions and physical activities. Your TDEE comprises your Basal Metabolic Rate (BMR) as well as your physical activity.
When determining your caloric intake, it is important to calculate your TDEE. While BMR only tells you the calories burned at rest, TDEE will tell you the amount of calories burned by performing daily activities like walking, exercise, or any other physical activity.
How To Calculate TDEE? | |
| Step 1: | Calculate your BMR (as shown above) |
| Step 2: | Determine your activity factor to find out TDEE:
= BMR × 1.2
= BMR × 1.375
= BMR × 1.55
= BMR × 1.725
= BMR × 1.9 |
Also Read: Unique Weight Loss Tips In Home To Lose Weight
How To Calculate Metabolic Rate For Weight Loss?
In order to calculate the number of calories you need to eat to lose weight, you will first have to calculate your BMR (basal metabolic rate), which you can use to calculate your total daily energy expenditure (TDEE).
Once you’ve calculated your TDEE, you can create a calorie deficit for weight loss.
A calorie deficit is the fundamental principle for weight loss; without it, you cannot lose weight. Being in a calorie deficit creates an energy imbalance, which triggers your body to use stored fat for energy, making you lose weight over time.
How To Create A Calorie Deficit? | |
| Step 1: | Calculate BMR (as shown above). |
| Step 2: | Calculate TDEE (as shown above). |
| Step 3: |
The calories calculated from this formula will be the total calories you need to eat in 1 day. |
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Are BMR Calculators Accurate?
Basal Metabolic Rate calculations are merely estimates based on specific formulas and general averages. They can give you a good starting point for understanding how many calories your body needs at rest, but due to individual variability, they may not be 100% accurate for everyone.
BMR calculation formulas are primarily based on weight, height, age, and gender, but they don’t account for muscle mass or fat percentage. Muscles burn more calories than fat, so someone with a high muscle mass may have a higher metabolism than someone with a higher fat percentage.
Age and gender affect metabolic rate, but they can only be accounted for generally. As we age, our muscle mass decreases, lowering our BMR, but BMR formulas do not always capture this perfectly.
Health and medication factors, such as hypothyroidism or hyperthyroidism, diabetes, PCOS, or other health conditions, can significantly impact metabolism but are not considered in standard BMR formulas. Medications can also affect metabolism in ways that general formulas don't account for.
Also Read: The Most Effective Body Fat Loss Workout Plan
The Final Say
To calculate your metabolic rate for weight loss, you need to determine your BMR, calculate your TDEE based on your activity level, and then create a caloric deficit by consuming fewer calories than your TDEE. The goal is to lose weight gradually and sustainably, which is achieved by maintaining a 250–750 calorie deficit per day for an extended period of time.
FAQs
1. What is a normal BMR rate?
Men's normal BMR is around 1500-2000 calories a day, while women’s average BMR is around 1200-1800 calories a day.
2. How to check metabolism at home?
You can know your metabolism by calculating your BMR rate:
- Men’s BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age in years + 5
- Women’s BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age in years − 161
3. How do we calculate BMR in females?
Calculate women’s BMR using this simple formula: 10 × weight in kg + 6.25 × height in cm − 5 × age in years − 161
4. How do we calculate BMR in males?
You can calculate men’s BMR with this simple formula: 10 × weight in kg + 6.25 × height in cm − 5 × age in years + 5
References
- https://www.downtoearth.org.in/health/44-million-women-26-million-men-in-india-were-obese-in-2022-the-lancet-94770#:~:text=There%20were%2070%20million%20adults,in%20journal%20The%20Lancet%20noted.
- https://www.healthline.com/health/what-is-basal-metabolic-rate
- https://www.fittr.com/article/what-is-total-daily-energy-expenditure-33/#section-1
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