BMR or Basal Metabolic Rate is the measure of number of calories you burn throughout the day. It also calculates the calories you burn when you are sleeping. BMR is calculated when our digestive system is inactive i.e. we need to fast at least twelve hours before calculating our BMR. This article on how to calculate BMR will help you in calculating your BMR using formulae derived by Harris and Benedict.
Calculation of your BMR depends upon your age, gender and weight. There are slightly different formulae for calculating BMR for male and female. These differences in formulae are mainly because of the difference in body weight of men and women. To calculate BMR you need to get all the parameters specified in the formulae.
Calculating BMR for male
BMR (men) = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years) kcal/day
Calculating BMR for female
BMR (women) = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years) kcal/day
Calculate your weight in kilograms and height in centimeters and calculate your age. Place all these values in the above formulae to calculate your BMR. You may use calculator to make calculations. If you have calculated your weight in pounds then you need to convert the height in inches and then use the above formulae to get your BMR.
Metabolism is actually breakdown of proteins, carbohydrates, essential amino acids, etc by your body. This basic metabolic rate is more in lean people than in fat people. You can also calculate your AMR or active Metabolic Rate using your BMR. This will actually help you in knowing the number of calories you burn each day. It is worth knowing to calculate your AMR when you have calculated your BMR.
To calculate AMR, you should know your activity modifier and BMR. There are certain estimated values for your activity modifier such as
1.25 – lightly active
1.40 – if you exercise every day
1.60 – athlete
Now, formula for calculating your AMR is
AMR (Active Metabolic Rate) =BMR × Activity Modifier
There are many more equations derived by various scientists to calculate basal metabolic rate. One of those formulae is the formula derived by MD Mifflin and ST St Jeor. While introducing this equation they did not consider the difference between a lean body mass and a fat body mass. The equation derived by them is as follows:
BMR = (10.0 × wt in kg) + (6.25 × ht in cm) + (5 × age in years) + s kcal/day
In the above formulae the constant “s” is +5 in case of males while in case of female it is -161. Place all the values in above formula and calculate your basal metabolic rate.
One more equation for calculating BMR is the equation derived by Katch McArdle. This equation considers the body mass of a lean body and a fat body.
BMR = 370 + (21.6 × LBM)
Where LBM is the lean body mass and should be taken in kilograms.
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