Ever since I followed a healthy lifestyle, I kept listening to BMR. People came and said, “Oh! She's thin because her BMR is high ”and so on. If you've been in the weight loss circle for a long time, you need to be aware of this term. For people who don't know, BMR stands for Basal Metabolic Rate. This is the amount of energy your body uses every day. This is the number of calories your body needs each day and used for secretion, eating, maintaining body temperature, or normal function. So, if you are one of those people who eat less food to cut down on caloric intake, then be careful that you are doing more harm to your body and affecting its normal function.
How BMR Affects Weight
If you are looking to maintain or reduce your weight, reducing your caloric intake will not help. Make sure you are eating according to your BMR. You can get your BMR easily these days and there is a dedicated scale for that. I recently checked my BMR at a mall and it's about 1416 kcal. This means that my body needs so much energy every day, so I should be eating around 1400 to 1420 calories every day. If not, I would feel weak and irritable. According to my age and weight, my BMR is on the right track and is close to the ideal number.
Now your ideal BMR and your actual BMR may be different. A few years ago, my BMR on the scales was 1250 and ideally 1500 kcal. It is important to understand what your BMR is and how much it should be. Here is a chart that can help you calculate the ideal BMR.
Gender Age in Years Formula
Male 18-30 15.3 X body weight in kg + 679
Male 30-60 11.6 X body weight in kg + 879
Males over 60 13.5 x body weight in kg + 487
Female 18-30 14.7 X body weight in kg + 496
Female 30-60 8.7 X body weight in kg + 829
Males over 60 10.5 x body weight in kg + 596
For a girl aged 18 to 30, weighing 65, the BMR would be around 1451. It depends on your weight and age. When your weight is lower, your ideal BMR is lower, and when it is high, your BMR increases too. So if you need 1451 kcal at 65 kg, you need 1378 kcal at 60 kg. This means that as you lose weight, you should make sure your diet follows it. Please note that this is the ideal BMR. The actual value can be high or low depending on a number of factors.
If you want to lose weight instead of dropping your caloric intake below your actual BMR, you need to increase your physical activity and monitor caloric intake to make sure it is around your actual BMR. If your BMR is lower than your ideal BMR, changing your eating habits and changing your lifestyle can help you increase it. Some of the main factors that can affect your BMR are lack of sleep, smoking, seasonal changes, etc. They have already been discussed in the other articles.
Before you implement the changes, you need to know your actual BMR and your ideal BMR. In order to lose weight, you need to expend more energy than you expend. When you save this, you just go towards obesity. Before starting a crash diet or cutting down on your food intake, check your BMR to see how many calories your body needs. The BMR devices are installed in various shopping malls and health centers, and you can easily check yours.
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