What is basal metabolic rate BMR?
Basal metabolic rate is the minimum daily energy consumption for the maintenance of vital body functions such as breathing, beating of the heart, functioning of internal organs, maintaining of body temperature, maintain of muscle function. When we talk about basal metabolism calorie consumption we do not include the calories burnt trough the day by doing additional activities (like running, jogging... ). BMR calculator is a great way to calculate your own BMR calorie consumption.
Basal metabolic rate
Basal metabolic rate varies from person to person, so it can not be treated the same for all people. BMR (basal metabolic rate) is affected by gender, age, daily activity level, morphological features, etc.. BMR decreases with age, and increases with weight (muscle mass). BMR also increases with physical height. If you want to calculate your BMR you can use one of many BMR calculators available on the web. Different BMR calculators uses different formula. BMR calculator calculates BMR based on age, height and weight. Use basal metabolic rate calculator only to get an approximate value of basal metabolic rate, because accurate measurements can only be performed in testing laboratories under supervision of a professional.
When we start a healthy weight loss diet knowing our BMR can be of great help. Energy that the body uses at rest is therefore a starting point. If you want to lose weight your daily calorie balance should be less than the combined intake of calories by eating food and other activities calorie consumption. In other words - you should add the calories burnt during exercise to the BMR value and this is your whole daily calorie consumption. Subtract that number from the calories you've obtained with food. This is your energy balance for the day. If the balance is a negative number, you will start losing fat, if the balance is a positive number you will start gaining fat (weight). It is really that simple!
A fast weight loss plan
In order to lose 0.5 kg of fat, we need to create approximately 4500 calories (1 gram of fat is 9 calories, hence 0,5kg of fat is 4500 calories) deficit by either lowering the input of calories by eating less food, or by doing more sports and burn more calories.
It is advised that you should create a maximum of 400-500 calories deficit per day (the negative balance). In extreme cases, your deficit could be higher. Consult your doctor prior to deciding to go with a higher calorie deficit. Check your bmr with bmr calculator as well. By maintaining a 500 calories deficit you can still maintain normal body operation and thus prevent starvation which is a big shock to the body and the reason why so many people gain weight right after they finish the diet. hat ultimately even gain weight.
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