Accurately Calculate and Utilize Basal Metabolic Rate (BMR)
2024-12-31
1. What is BMR?
Basal Metabolic Rate (BMR) is the minimum energy expenditure required for sustaining life. Calories used for basic bodily functions like heartbeat, breathing, temperature maintenance. Energy consumed even lying down doing nothing all day, accounting for about 60-70% of total energy expenditure.
2. BMR Calculation Formulas
Harris-Benedict formula (most widely used): Men = 66.47 + (13.75 ร weight kg) + (5.00 ร height cm) - (6.76 ร age). Women = 655.10 + (9.56 ร weight kg) + (1.85 ร height cm) - (4.68 ร age). Mifflin-St Jeor formula (more accurate): Men = (10 ร weight kg) + (6.25 ร height cm) - (5 ร age) + 5. Women = (10 ร weight kg) + (6.25 ร height cm) - (5 ร age) - 161. Example: 30-year-old man, 75kg, 175cm โ about 1,730kcal.
3. Calculating TDEE
TDEE (Total Daily Energy Expenditure) = BMR ร Activity multiplier. Activity multipliers: Sedentary 1.2, Light exercise (1-3 days/week) 1.375, Moderate exercise (3-5 days/week) 1.55, Heavy exercise (6-7 days/week) 1.725, Very heavy exercise (twice daily) 1.9. Example: BMR 1,730 ร 1.55 = about 2,681kcal. TDEE is your daily calorie need.
4. BMR Utilization Strategy
Weight loss: Consume 300-500kcal less than TDEE. Weight maintenance: Consume equal to TDEE. Weight gain (bulking): Consume 300-500kcal more than TDEE. Caution: Consuming below BMR causes metabolic rate decrease, muscle loss, yo-yo effect. Healthy dieting consumes above BMR, below TDEE.
5. Ways to Increase BMR
โ Strength training: BMR increases with muscle mass (about 13kcal additional burn per 1kg muscle). โก High-Intensity Interval Training (HIIT): Metabolic rate increases after exercise (EPOC effect). โข Protein intake: Energy burn increases from Thermic Effect of Food (TEF). โฃ Adequate sleep: Sleep deprivation causes hormonal imbalance lowering metabolic rate. โค Drink enough water: Water deficiency decreases metabolism. โฅ Regular meals: Long-term fasting decreases metabolic rate.
6. BMR Measurement Methods
Indirect measurement (using formulas): Use formulas like Harris-Benedict, Mifflin-St Jeor. InBody measurement: Body composition analyzer provides BMR (considers muscle mass). Direct measurement: Indirect calorimetry (respiratory gas analysis) at hospital or specialized center. Smartwatch/apps: Activity-based estimation. Most accurate method is direct measurement with professional equipment, but formula calculation is practical for daily use.