When it comes to nutrition, body recomposition, and attaining your health goals, knowledge is a key component. It''s particularly important to include a few key guidelines, including how to keep macros organized, countcaloriesandexercise more effectively, if weight loss is your primary goal.
If you want to lose body fat, gain muscle, or maintain your weight, here is your basic health metric: the basal metabolic rate (BMR) which you should know about. Some people believe your BMR is the minimum amount of calories that your body must perform at rest. However, you may think you only need energy to exercise or complete tasks, but your body requires it to do simple things just like breathing and controlling your hormone levels.
Your BMR isn''t an in itself a useful starting point for determining how to adjust your diet and exercise goals. The problem with a wide variety of diets and weight loss programs out there is that they are one size fits all. So, taking one meal plan and applying it to several individuals just does not work. Depending on your age, gender, current weight and activity level, your BMR is calculated based on several different factors.
Keep an eye on what BMR means, how to define it, and how it can assist you with your nutritional and exercise goals.
Read also: How many calories should you burn every day to lose weight?
To determine your BMR, BMR calculators use several factors, such as age and gender.
What is BMR and how do you find it?
Many people use BMR as a starting point for their daily calorie needs and how to best adapt them to their goals. In fact, many macro calculators, like the popular IIFYM, incorporate BMR into their calculations for you to inform you about your calorie intake and macro requirements based on your goals.
BMR is the amount of calories your body burns at rest, but that is a different metric resting metabolic rate or (RMR). Your BMR is what energy your body requires to perform basic functions, while RMR is the amount of calories that your body burns while at rest. Some people use the measurements interchangeably, but they aren''t necessarily the same thing.
There are many variations available online that may help you calculate your estimated BMR. Note that some of them will ask you to enter your body fat percentage, which many people do not know. If you fail, you may make an estimate or use the images shown (like IIFYM does) to guess.
Some of the finest BMR calculators:
Ahead of learning more about your BMR, you will likely also get information on TDEE (total daily energy expenditure), since BMR is often the first to find TDEE.
When you take the BMR, you get your TDEE. What you can do with macros or calories as part of your body composition goals, according to IIFYM.
Watch this: How Good Is Your Heart, Really? 5 Ways to Tell At
How to use your BMR to help you lose weight
Weight loss can be tricky, but using BMR calculators that factor in your body''s metabolism is beneficial for developing a more specific diet for your calories and macronutrient needs. The way that most macros and BMR-based calculators work is by factoring in your TDEE with your goals.
If you want to lose weight, you need to be in a calorie deficit, which means that the calculator will calculate your daily food intake to be equal to less calories than what you burn. Sometimes, you may ask how quick you want to lose weight. Then the calorie deficit will be adjusted accordingly. Depending on what you want, the results will vary, and the severity of your weight loss may be moderated. However, experts warn that slow and steady is beneficial when it comes to losing a lot of weight.
If you want to maintain your weight rather than lose or gain, then knowing your BMR and TDEE will help you know how many calories you should aim to consume each day to maintain your weight. This also requires that you strategically approach your diet and add calories into your day (likely in protein and carbs) to ensure you gain muscle.
More for your health and wellness
The information provided in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other competent health provider about any questions you may have regarding a medical condition or health objective.