The journey to a healthy life has many stops: from learning how to maintain weight loss while still keeping your body running properly. The body needs a certain amount of energy to perform its daily functions from breathing to contracting muscles. Basal metabolic rate (BMR) measures the amount of energy the body needs to function at rest.
Do You Know Your BMR?
Your body needs rest and energy to circulate blood, stimulate thinking, and generate cells. Knowing your personal BMR helps you understand how much energy your body needs to expend. It is measured in calories and empowers you to count your calories and control your weight loss or gain.
BMR is more complex than body mass index (BMI) and changes based on several personal factors. Muscle mass increases BMR, while fat tissue needs less energy. Other factors affecting basal metabolic rate include:
- Age: lean muscle and BMR decrease with age, but decreased lean muscle over time is avoided through strength training
- Body size: BMR increases with surface area variables height and weight
- Body composition: fat has lower BMR than muscle, increasing muscle tissue increases BMR
- Gender: women possess a lower BMR than men because they have more fat and less muscle mass
- Health: fevers, injuries, and illnesses increase BMR
BMR calculator metric
The official measurement of BMR is completed by a medical laboratory by analyzing oxygen and carbon-dioxide levels after a 12 hour fast and eight-hour sleep cycle. The Journal of the Academic Nutrition and Dietetics reported the Mifflin-St. Jeor Equation as the closest measurement of BMR. To calculate BMR use the following equations:
- Male BMR= 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
- Female BMR= BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
There are multiple BMR calculators available online. The Mifflin-St. Jeor Equation is shown to produce the most accurate BMR score. If you’re not a mathematician, plug your information into this online BMR calculator to find your score.
Find your BMR and lose weight
Controlling your BMR gives you more control when losing weight. Lean muscle burns more calories than fat, so building muscle is the best way to increase BMR and stimulate weight loss. The Journal of Obesity found resistance training for a few weeks results in a 7-8% increase in BMR.
Calculate Your BMR and Reach Your Fitness Goals with PCN
Calculating your basal metabolic rate gives you an internal perspective on your body and its functions. Knowing your BMR gives you an advantage and lets you know exactly how much energy your body uses. Learn more about the best plant-based protein powder and reach your fitness goals.