how to calculate your bmr

The Easiest Method How to Calculate BMR (Basal Metabolic Rate) Level

Calories hold a significant role in the effort to lose weight. By controlling or limiting your calorie absorption, you can burn fat much faster and more effectively. Now, to control your calorie intake, you need to know how many calories your body needs. For that reason, you must understand the BMR of your body. Here, we have the guide on how to calculate your BMR. Read below to find more about how to do that.

How to Calculate BMR Level

Currently, there are many ways to calculate your BMR. However, we choose the Harris-Benedict Formula because it is easy to use. Furthermore, this formula or method also has been used and accepted by many people and health institutions. In short, the result you will get from using this formula is accurate and reliable. You can use it to plan your calorie intake and diet.

First of all, the Harris-Benedict Formula uses various factors to find the BMR of your body. As state in the formula, you will use your gender, age, weight, and height. Because we use gender as well, the formula for men and women is different. Here is the shape of the formula:

For men

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161


Now, we have a 30 years old man with 100 kg of weight and 175 cm of height. How much is his BMR? Let’s calculate.

BMR = 10 x 100 + 6.25 x 175 – 5 x 20 + 5
= 1000 + 1093.75 – 100 + 5
= 1998.75

That means that man has a BMR of 1998.75. It means the calories that his body needs to operate its organs, tissue, cells, and other basic function is that number. So, if that man wanted to diet, he can use that number of calories as the base to decide how many calories that he can take from his meal.

Of course, by using the BMR only, that is not enough to give you the best and, more importantly, healthy result. You also have to calculate the activities that you do daily or during your diet period. That way you can have enough calories to take without getting a risk of gaining extra weight.

However, we need to remind you to not cut your limit intake below your BMR level. Your body will have a problem operating. You can try to reduce the calories that you use for your activity, like exercise. Then, after you are exercising, your body will use and burn the fats.

Now, we believe that you know how to calculate your BMR. However, you may also need to find more about NEAT (non-exercise activity thermogenesis) and TEF (thermic effect of food). Then, match it with your daily activity to get the exact number of calories you can take to boost the weight loss process naturally and healthily.