One of the first steps to an effective weight loss plan is knowing just how to calculate your BMR. You might be asking, “What the heck is BMR and what does it have to do with weight loss anyway?” BMR stands for Basal Metabolic Rate. Your basal metabolic rate, or BMR, is the minimum number of calories per day a body requires just to maintain normal body functions not including day-to-day activity. This is the variety of calories needed to keep your present weight if you did nothing but lay in bed 24 hours a day.
The most well known method to calculate your BMR is the Harris Benedict equation. This formula accounts for the variables of height, weight, age, and sex to compute your basal metabolic rate (BMR). This computation is more accurate than determining calorie needs based just on total bodyweight. However, the Harris Benedict equation doesn’t choose lean body mass into thought. Calculations will be accurate in all but the extremely muscular and the incredibly obese.
Here is the formula for men: BMR = 66 (13.7 X wt in kg) (5 X ht in cm) – (6.8 X age in years) Here is the formula for women: BMR = 655 (9.6 X wt in kg) (1.8 X ht in cm) – (4.7 X age in years) Please keep in mind when calculating your BMR that 1 inch is equivalent to 2.54 cm and 1kg is equal to 2.2lbs. Using the metric equivalents are required to arrive at the correct total calculation. If you need to know more about BMR Calculator, go to this page.
In order to lose 0.5 kg of fat, we need to create about 4500 calories (1 g of fat is 9 calories, thus 0,5kg of fat is 4500 calories) shortage by either lowering the input signal of calories by eating less food, or by doing more sports and burn off more calories.
It is advised that you should create a maximum of 400-500 calories shortage per day (the negative balance). In excessive instances, your shortfall could be higher. This website has great information regarding Body Mass Index. Consult your physician before deciding to go with a higher calorie deficit. Assess your bmr with bmr calculator also. By keeping a 500 calories shortage you can nevertheless maintain regular body functioning and thereby prevent starvation which is a huge shock to the body and the reason why so many people gain weight right after they finish the diet. hat ultimately even gain weight.