What is BMR ?
BMR stands for Basal Metabolic Rate, which is the amount of energy (in calories) your body needs to maintain basic physiological functions while at rest. These functions include breathing, circulation, cell production, and maintaining body temperature. BMR can be influenced by various factors such as age, gender, weight, height, and body composition.
A BMR calculator is a tool used to estimate an individual’s Basal Metabolic Rate based on these factors. By inputting your age, gender, weight, height, and sometimes other metrics like activity level, a BMR calculator can provide you with an estimate of the number of calories your body needs to function at rest. This estimate can serve as a baseline for determining your daily calorie needs and is often used in weight management and nutrition planning.
How to loose weight using BMR calculator ?
Using a BMR calculator can be a helpful tool in achieving weight loss goals. Here’s a general guide on how to use a BMR calculator effectively for weight loss:
- **Calculate Your BMR**: Use a BMR calculator to determine your Basal Metabolic Rate. Input your age, gender, weight, and height into the calculator. This will give you an estimate of how many calories your body needs to maintain its current weight at rest.
- **Determine Your Daily Caloric Needs**: Once you have your BMR, you can calculate your Total Daily Energy Expenditure (TDEE). Your TDEE takes into account your activity level in addition to your BMR. There are different activity level multipliers (sedentary, lightly active, moderately active, very active) that you can use to estimate your TDEE. Multiply your BMR by the appropriate activity level multiplier to get your estimated daily calorie needs.
- **Create a Calorie Deficit**: To lose weight, you’ll need to consume fewer calories than your body burns. A safe and sustainable rate of weight loss is typically 0.5 to 1 kg (1 to 2 pounds) per week, which requires a calorie deficit of about 500 to 1000 calories per day. You can achieve this deficit by either reducing your calorie intake, increasing your physical activity, or a combination of both.
- **Monitor Your Caloric Intake**: Keep track of the calories you consume each day through food and beverages. There are many apps and websites available that can help you track your calories easily. Be mindful of portion sizes and try to choose nutrient-dense foods that will keep you feeling full and satisfied.
- **Incorporate Exercise**: While diet plays a significant role in weight loss, incorporating regular exercise can help you burn more calories and improve your overall health. Aim for a combination of cardiovascular exercise (like walking, running, or cycling) and strength training to build muscle and boost your metabolism.
- **Stay Consistent and Patient**: Weight loss takes time and consistency. Focus on making sustainable lifestyle changes rather than quick fixes or crash diets. Stay committed to your calorie deficit and exercise routine, and be patient as you work towards your goals.
- **Adjust as Needed**: As you lose weight, your calorie needs may change. Periodically recalculate your BMR and adjust your calorie intake and exercise routine accordingly to continue making progress towards your goal weight.