Tuesday, September 14, 2021

# BMR CALCULATOR

## Introduction – What is BMR Calculator?

Basal Metabolic Rate (BMR) is the calculation of energy that an individual spends each day when putting at rest, not digesting food and at a temperature which is comfortable to handle. Factors important for the calculation of BMR are weight, height, age and gender. Knowing the BMR is very important if you are trying to lose or gain weight. Therefore to put it in simple words, for survival a person needs to consume calories and if he consumes more calories and is at rest most of the time he is prone to gain weight. On the contrary, if the person has been active and consuming fewer calories, you will lose weight. BMR gives you this insight as to the amount of energy you need to sustain life.

## Let us Understand BMR Calculator with an Example:

The formula to calculate BMR is P = (10.0*m/1 kg) + (6.25*h/1 cm) – (5.00*a/1 year) + s

Wherein P stands for total heat produced when at complete rest, m stands for the weight of the person in kg, h stands for height in centimeters, and a stands for age, s is constant and usually is +5 in case of males and -161 in case of females.

So if we calculate the BMR of a 30-year-old woman who is 157.5 centimeters tall and weighs 59 kg, we would put all these in the equation mentioned above –

P = (10*59 kg) + (6.25*157.5 cm) – (5.0*30 years) + (-161)

P = 590 + 984.375 – 150 – 161

P = 1263.4 kcal/day

This calculation shows that this woman needs to consume about 1263 kcal per day so that she can maintain her present weight. If her consumption goes beyond this figure, she will gain weight, but if she consumed less than the figure above, she would lose weight.

## Why is it Important for Us to Know Our BMR?

We all are blessed with different bodies and we eat different kinds and amount of food for us to sustain and these foods provide us with the energy for performing basic functions of our body. So if we are aware of our BMR, we would know how much we exactly need to eat to maintain the weight or lose or gain weight. At times due to sedentary lifestyles and jobs, people tend to overeat, so if we are aware of BMR then we would know how much to eat depending on our Basal Metabolic Rate.

## How does Age affect the Metabolism?

Age affects the metabolism as if your metabolism is lower or is weak, there is a very high chance of you getting old early. A high metabolism means you are fit enough and your aging process also slows down. So to keep up the metabolism and to keep the age and wrinkles at bay make sure that your metabolism is high even at rest. With high metabolism comes, good digestion and your body also exert to give you the nutrition and benefits of the food you are consuming.

## How to Speed-up Your Metabolism?

We know that our metabolism slows down as we age. But now there is a good news that we can actually rev up our metabolism. If your metabolism is high then you will have more energy and you will feel more firm. There are few basic rules if you want to increase your metabolism.

1. Eat Enough But Eat – if you need to rev up your metabolism, you will have to eat. But eat enough so that you are not hungry but don’t overeat. As a matter of fact, if you eat more you gain weight and if you eat less than your metabolism will slow down and eventually consume the tissues used for energy which in turn again make you gain fat. So the best thing is to eat something healthy and in lesser quantities every 2-3 hours.
2. Jump Start in the Morning – eating a great and a metabolism booster breakfast keeps the energy up and flowing all day. Most people tend to skip the breakfast but eventually, they end up gaining more weight. Kick start your day with an apple or a bowl of oatmeal or yogurt. Have a yummy smoothie or a protein shake.
3. Surely Eat Fiber – eating fiber not only revs up the metabolism but also helps in burning the fat. People who eat more fiber gain lesser weight as compared to those who do not eat fiber. Include salads in your meals and have lots and lots of fruits. Almost 3 servings of fruit per day will rev up your fat burn and increase metabolism.
4. Don’t Forget Protein – Body needs protein so that lean muscle can be maintained. So add lean meat, nuts, or low-fat yogurt in your snacks and meals. Protein has the capability to rev up the calorie burn process.
5. Eat Foods Rich in Iron – Eating foods rich in iron can help in the revving up of metabolism. Eat a lot of lean meats, cereals, spinach and beans.
6. Gulp Down Water –the best way to stay high on metabolism is drinking almost 6 glasses of cold water per day as it can raise the metabolism even at rest and therefore very beneficial for losing weight as well.
7. Get Vitamin D – If there is a vitamin which preserves the metabolism-revving muscle tissue, it is vitamin D. Salmon, shrimp, tuna, tofu, cereal and eggs are excellent sources of vitamin D.
8. Sip on Coffee or Tea – Caffeine is a stimulant of the nervous system so if your job involves sitting around, make sure that you give your body a shot of coffee in the morning to raise your metabolism.

On BMI Calculator you can very easily calculate the BMR. Accordingly, you can plan on your diet and your sleeping patterns to ensure that your metabolic rate is higher. High metabolism increases the fat burning process in the body making it fit and healthy. Ensure that you do not gorge on high-calorie foods like processed food or junk food and make exercise a part of your daily routine. If you want to maintain the high metabolism, a major shift in your lifestyle would be required.