It’s just a quick and easy way of getting a number that should (hopefully) be within at least some distance of the number you actually need. It’s also NOT necessarily a guaranteed end point. Remember, it’s NOT meant to be a completely accurate starting point. Ready for some good news? It doesn’t matter! You don’t need to know it down to the calorie to achieve your goals. You start with an equation and, in time, learn your body’s actual calorie ranges for losing, maintaining, and gaining weight.įor example, some people find their metabolisms are way faster (not me) than any of these equations predict and others quite a bit slower (yeah, this one sounds more familiar). The reality for all of these formulas is that each of these has their flaws and none are going to calculate your BMR with 100% accuracy. The most popular methods (or at least the first few that come to mind) include:
BMR CALCULATOR OMNI HOW TO
If you have ever looked up how to calculate your BMR you have probably come across a few different equations. This doesn’t necessarily mean you have to count calories to lose fat (although you should simply because it’s one of the easiest, cheapest, most effective ways to lose it) but it does mean you have to understand the relationship between calorie intake and expenditure and how these directly impact weight gain/weight loss. Yes, fortunately for all of us, there is no secret! The reality is that a century of metabolic research has proven, beyond a shadow of a doubt, that energy balance is the basic mechanism that regulates weight gain and weight loss. However, every single controlled fat loss study conducted in the last 100 years has concluded exactly what I’m telling you right now! Meaningful fat loss requires that you expend more energy than you consume. I know what you’re probably thinking, losing fat can’t be that easy! All of those magazines trying to sell you the newest fat loss secret wouldn’t have you believe so. Inversely, gaining weight (both fat & muscle) requires you to consume more energy than you expend.Losing weight requires you to expend more energy than you consume.You see, losing weight is actually fundamentally quite simple: The only thing that most of these people are actually interested in, sadly, is selling you more useless product. Unfortunately, fat loss/fat gain has been made needlessly complicated by all these fad diets, workouts, diet pills, and fitness “guru’s” pseudoscientific advice. We can thank the laws of thermodynamics (yay, science!) for dictating whether we lose, gain, or maintain our weight. calories taken into the body primarily through food and drink) and “energy out” (calories being used in the body to meet our daily energy requirements). Įnergy balance is the relationship between “energy in” (i.e. The thing that most determines whether you gain or lose fat is the concept of energy balance. This is the reason why keeping your metabolism functioning optimally is a HUGE part of successful long-term fat loss.
Remember, unless you’re extremely physically active (like marathon runner active), your BMR accounts for most of your calorie expenditure per day. Utilizing this knowledge is extremely valuable when it comes to dieting, meal planning, and overall fat loss. I say “about” because BMR calculation formulas, like what you’ll find in this article, are not 100% accurate for everyone. With that being said, they are accurate enough to get a general idea of the amount of calories you burn, at rest, in a given day. It’s called this because basal means “forming a bottom layer or base” and metabolic means “relating to the metabolism,” which is “the chemical processes that occurs within a living organism in order to maintain life.”įor example, I’m 26 years old, 5’11 (what I’d give for that extra inch) and 185 pounds and my BMR is about 1,950 calories. In fact, your BMR is the single largest component (about 60%) of your total energy expenditure each day. This number of calories reflects how much energy your body requires to support vital body functions if, lets say, you were to rest in bed for an entire day (I’m guilty!). The amount of energy (i.e. calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate ( BMR). Breathing, blinking, the beating of your heart, the pumping of your blood, growing new cells, controlling the temperature of your body, these all require energy.
Your body requires a tremendous amount of energy (in the form of calories), just to function, even at rest. One of the the most important things you can do to gain mastery over your weight and body composition is learn how to calculate your Basal Metabolic Rate (BMR). So, you’ve decided to set some fat loss goals and become a healthier, happier, and (hopefully) lighter version of yourself.
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