Your basic metabolic rate (BMR) is basically the calories that you would burn on a day when they are at rest without real activity or digestion. There are various online BMR calculators that can calculate your BMR score, and then use this to estimate the calories you burn per day. In this article, I want to discuss the methods that these calculators use to calculate your BMR score, how you can then use it to calculate your daily calories and match this calorie counting process.
To estimate your BMR, two widely used methods are the Harris Benedict equation and the equation from MD Miffin and St Jeor. Both of these methods can calculate BMR using formulas that include weight, height, age, and gender. These equations are basically linear proportions of these factors, and the best way to apply them is to use the BMR online calculator.
The equation of Harris Benedict was formulated in 1919 and as such has historical significance in this area, while the equation of M.D. Miffin and ST St Jeor was formulated in 1990. Some studies have shown that MD Miffin and ST St Jeor are more accurate, but these two methods often produce very similar results.
One of the main advantages of using these formulas to estimate your BMR is that you can then convert these estimates into estimates of calories you burn per day. This is some directly useful information in the process of counting calories. Counting calories basically involves counting the calories you consume per day, and if you are trying to lose weight, you should strive to create a weak calorie deficit relative to the calories you burn per day. This is reminiscent of the calorie counter, which needs an understanding of the calories they burn. Thus, by calculating your BMR and turning it into an estimate of the calories you are burning, it can give you a starting point for taking a calorie counting process.
To convert your BMR estimate to an approximate amount of calories you burn per day, your BMR simply multiplies by a factor that depends on your activity level. For example, if someone has a low level of activity and he practically does not perform any exercises, this estimate will be formed by multiplying the BMR by 1.2. If, on the other hand, someone’s activity level was high, exercise 6–7 days a week, their BMR should be multiplied by 1,725 to give an estimate of the calories they burn per day.
As soon as you have an understanding of the calories you burn per day, you can target an insufficient calorie deficit to achieve a healthy weight. It is reported that creating a calorie deficit of 3,500 calories should result in about 1 pound of weight loss. This suggests that consuming 500 calories per day less than what you burn should result in about 1 pound of weight loss per week.
After you get into the process of counting calories, it is helpful to record diet and weight loss over time, which will allow you to fine-tune your calorie estimates, which you burn, and what calorie intake should lead to what weight loss levels. Using the BMR calculator to generate the kind of BMR calculations described here, however, is a good way to start getting an initial idea of how many calories you should consume.
In addition to understanding the importance of calories in weight loss, you should always consult with your doctor before concluding any weight loss plan, as they will be able to make any recommendations that may be specific to your personal situation.
