Basal Metabolic Rate BMR - Calculator/calculation
And what will this value do for you?
Do you want to take a sensible approach to your energy balance? Do you have a goal to lose weight, or on the contrary, to gain weight, or to stay at your current value?
Basal metabolism + approximate energy expenditure by daily activity and the result = approximate energy requirement.
- pri chudnutí je potrebné prijímať menej energie, ako telo potrebuje
= a balanced energy balance is needed to maintain the same weight
+ for gaining weight you will need to take in more energy than your energy expenditure.
A small warning before proceeding.
When losing weight, we should engage not only reason, but also professional experience, so that we don't hurt ourselves more than we benefit from losing weight.
Note: Ridiculous weight loss diets on your own could backfire.
What is basal metabolic rate and how is it defined?
Metabolism = metabolism, otherwise also energy and chemical processes in the body, processing, digestion and resorption of substances, nutrients and therefore energy.
Energy does not cease, it changes into another form.
Basal Metabolic Rate and the abbreviation BMR - Basal Metabolic Rate.
The definition describes it: as the smallest amount of energy needed to cover the life processes in the human organism.
Even the basic or basal conditions are dependent on energy, even at absolute rest. That is, when we do not perform any activity and are neither mentally/psychically burdened/active.
An expression of the lowest amount of energy used to maintain basic life processes in the awake state, at normal body temperature and optimum ambient temperature.
Naturally, the lowest energy consumption is during sleep.
To better understand, the basic conditions are:
- alert state, mental and physical calm - during the lying position.
- 12 - 18 hours after the last meal, the so-called post-absorption time, i.e. the body does not digest any food.
- thermoneutral zone, i.e. a reasonable room and ambient temperature where the body does not need to regulate body temperature to a greater extent, whether it is cold or hot weather.
However, even so, the exact value of basal metabolic rate is difficult to determine, and the calculation is only indicative. After all, every person is different, so it is impossible to determine one exact equation for calculating similar results.
In the context of the involvement of other factors - the level of metabolism is influenced by a number of factors, such as age, sex, height and weight and therefore body surface, muscular and mental activity, but also the processing of food from which we obtain energy, body temperature and thermoregulation, hormonal activity, the current state of the body, the presence of disease, the action of chemicals, for example, in women, such as pregnancy and breastfeeding.
For example, the rate of basic metabolism is influenced by:
- body weight and fat-free muscle mass ratio - muscles consume more calories, even at rest.
- fat mass - the proportion of fat in the body, fat mass has a lower energy expenditure than muscle, but the more of it there is, the more energy is needed.
- age - BMR is higher in childhood during growth, in seniors metabolism usually slows down.
- gender - men have more muscle mass and therefore a higher calorie requirement.
- genetics - the genetic makeup of each person.
- body temperature - energy expenditure rises with increased body temperature and fever.
- ambient temperature - higher or lower temperatures increase the demands on thermoregulation.
- hormones and hormonal activity.
- in women pregnancy - the fetus and its nutrition also energy needs.
- the level of physical activity - an example is recovery after a hard workout, which also takes place at rest.
With equations it is also not completely accurate, we know several methods to arrive at BMR.
Table: equation with BMR calculation for men and women.
|BMR in men||BMR in women|
|BMR = 10 x W + 6,25 x H – 5 x A + 5||BMR = 10 x W + 6,25 x H – 5 x A – 161|
|↑ Mifflin-St Jeor equation|
|BMR = 13,397 x W + 4,799 x H – 5,667 x A + 88,362||BMR = 9,247 x W + 3,098 x H – 4,330 x A + 447,593|
|↑ Revised Harris-Benedict equation|
|BMR = 370 + 21,6 (1 – F) x W|
|↑ Katch-McArdle equation|
Table: Coefficient of physical activity estimation to BMR
|Coefficient for approximate estimation of physical activity||BMR - multiply by the coefficient|
|Sedentary lifestyle||no/minimal movement||1,2|
|Light activity||exercise/heavy physical work 1-2 times a week||1,375|
|Moderate activity||exercise/heavy physical work 3-5 times a week||1,55|
|Very active||exercise/heavy physical work 6 - 7 times a week||1,725|
|Extra active||exercise/heavy physical work 6 - 7 days a week||1,9|
|Professional athlete||professional sportsman, athlete||2,4|
|Recommended caloric intake for a woman and a man of age / in kcal per day.|
|19 to 30 years of age||2400||2000|
|31 to 50 years of age||2200||1800|
|above 51 years of age||2000||1600|
Interestingly, for example:
- 1 gram of sugar = approximately 17.1 kJ or 4.1 kcal of energy.
- 1 gram of protein = approximately 23 kJ - 5.4 kcal of energy, but the processing is not complete, so it is more like 17.1 kJ / 4.1 kcal of energy.
- 1 gram of fat = approximately 38.9 kJ - 9.3 kcal of energy.
The body's largest energy store is fat, which makes up about 74%. Only 1% is sugars, in the form of glycogen in the muscles and liver. Protein is used as an energy source only during the seeking period, its percentage is about 25%.
Catabolism = Decomposition of substances and release of energy. Energy is released in the form of heat and ATP adenosine triphosphate (ADP and other GTP, CTP,...).
Anabolism = Synthesis of substances, energy consumption occurs.
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