Calculate and understand basal metabolic rate

Summary of this blog

 

The basal metabolic rate (BMR) represents the minimum amount of energy the body needs daily at rest to maintain fundamental functions. Confusion between terms like BMR, total metabolic rate, and calorie requirements is not uncommon. A clear definition of BMR emphasizes its role in vital functions such as breathing and digestion.

 

BMR calculation involves various factors like gender, age, weight, muscle mass, diseases, and body fat percentage. A basic formula, like BMR = Body Weight (in kilograms) x 24 (hours), provides a quick estimate. For more accurate results, the Harris-Benedict formula is recommended, while individual consultation with a medical professional can consider all influencing factors.

 

In the context of fitness goals, BMR has limited significance for athletes. Weight loss requires a calorie deficit compared to calorie requirements, while muscle building necessitates a calorie surplus. Increased muscle mass already impacts BMR.

 

The summary concludes by emphasizing the importance of understanding calorie requirements for nutrition and fitness goal planning. Frequently asked questions about BMR calculation, differences from calorie requirements, and influencing factors are also addressed.

 

End of summary

 

The basal metabolic rate represents the amount of energy that the organism requires during complete inactivity to maintain basic functions. To determine personal calorie needs, it is essential to understand the difference between the basal metabolic rate and the total energy requirement. Further information on this can be found in the following sections.

 

Many individuals confuse the terms basal metabolic rate, total metabolic rate, energy requirements, calorie expenditure, or calorie needs with each other. The basal metabolic rate should not be equated with the calorie needs, also referred to as calorie expenditure, energy requirements, or total metabolic rate.

 

In the next section, you will receive a clear definition of the basal metabolic rate, illustrating its peculiarities.

Basal metabolic rate definition

The basal metabolic rate encompasses the minimum amount of energy that the body requires daily. The level of the basal metabolic rate is based on maintaining all vital functions, such as breathing, digestion, or the regulation of body temperature. The body requires this amount of energy in a state of absolute rest.

 

Difference between Basal Metabolic Rate and Caloric Needs

Basal metabolic rate and caloric needs are not the same. When calculating caloric needs, it involves the daily required amount of energy, depending on physical activity and movement. In contrast, the basal metabolic rate exclusively relates to the maintenance of bodily functions. Therefore, caloric needs are greater than the basal metabolic rate.

Calculation of the basal metabolic rate

Calories for basal metabolic rate depend on various influencing factors. Ideally, you calculate your personal basal metabolic rate precisely based on the following considerations. If not all information is available, simple formulas are available as rough guidelines.

 

Gender

Age

Weight

Muscle mass

Diseases and infections

Health condition

Body fat percentage

 

Note

For a quick calculation of basal metabolic rate calories, a simple formula can serve as a reference: Basal Metabolic Rate = Body weight (in kilograms) x 24 (hours)

 

However, this rule of thumb does not take into account most influencing factors. When using a common online calculator on the internet, it usually operates on this principle. If you want to determine your basal metabolic rate more accurately, the Harris-Benedict formula is recommended. This formula incorporates additional factors into the calculation.

 

For those who want to include all influencing factors precisely, a personal consultation with a trusted doctor should be considered. They can consider the exact effects of diseases or the intake of medications.

 

The Harris-Benedict formula provides a rough guideline for calculating basal metabolic rate—however, it should be noted that the results can also vary. Nevertheless, the Harris-Benedict formula enables an independent calculation of basal metabolic rate and an initial assessment.

 

Harris-Benedict Formula

The approximate determination of basal metabolic rate is achieved through the Harris-Benedict formula. There are different calculations for men and women:

 

Men:

Basal Metabolic Rate = 66.47 + (13.7 x Body weight in kilograms) + (5 x Height in centimeters) – (6.8 x Age)

 

Example:

28-year-old Markus is 1.90 meters tall with a body weight of 95 kilograms.

 

Calculation:

Markus's Basal Metabolic Rate = 66.47 + (13.7 x 95 kilograms) + (5 x 190 centimeters) – (6.8 x 28 years) = 2127.57 kcal

 

Result:

Markus's Basal Metabolic Rate is 2127 kcal for 24 hours. However, there can be a deviation of up to 20% in this calculation.

 

 

Women:

Basal Metabolic Rate = 665.1 + (9.6 x Body weight in kilograms) + (1.8 x Height in centimeters) – (4.78 x Age)

 

Example:

Jenny is 45 years old, weighs 55 kilograms, and is 1.60 meters tall.

 

Calculation:

Jenny's Basal Metabolic Rate: 665.1 + (9.6 x 55 kilograms) + (1.8 x 160 centimeters) – (4.78 x 45 years) = 1176 kcal

 

Result:

Jenny's Basal Metabolic Rate is 1176 kcal per day.

Effects of the basal metabolic rate on the training goal

For athletes, the question arises as to whether basic needs have an impact on specific training goals. When the goal is weight loss or muscle building, basic needs should not be overlooked. Maintaining this energy requirement is crucial for the body's survival. However, for athletes, the overall energy requirement is crucial, as it takes into account the activity factor (dependent on physical and mental activity). The basic needs, as the name suggests, form the foundation and should not be underestimated.

 

To lose weight, it is advisable to incorporate a calorie deficit of 300 to 500 kcal into the diet. This deficit always refers to the overall energy requirement and not to basic needs. If you consume significantly fewer calories, counterproductive cravings may result.

 

On the other hand, basic needs influence training outcomes in muscle building. Those aiming to effectively build muscle mass should have a calorie surplus. This surplus also relates to the overall energy requirement.

 

Tip

High muscle mass already influences basic needs, thereby increasing the overall energy requirement (basic needs are part of the overall energy requirement). The more muscles you have, the higher the basic needs.

Conclusion on the basal metabolic rate

The basic needs have limited significance for athletes. They describe the amount of energy that must be consumed daily for the organism to fulfill its essential tasks. To achieve the desired goals in terms of weight loss or muscle building, determining your calorie needs is crucial. This varies compared to basic needs and incorporates your activity factor. In the development (text on the creation of nutritional plans) of nutritional strategies, calorie needs play a crucial role.

Frequently asked questions about basal metabolic rate

How is the calculation of the basal metabolic rate done?
An approximate calculation of the basal metabolic rate can be done using the following formula: Basal Metabolic Rate = Body weight (in kilograms) x 24 (hours). The Harris-Benedict formula is more precise as it takes additional factors into account. Those who want to determine their basal metabolic rate with extreme accuracy should consult a competent medical professional or nutritionist.

 

What differences exist between basal metabolic rate and energy requirements?
The basal metabolic rate describes the amount of energy necessary to maintain vital bodily functions. Energy requirements take into account physical activities.

 

What factors influence basal metabolic rate?
Various factors influence the basal metabolic rate. Relevant aspects include weight, gender, height, age, existing medical conditions, body fat percentage, and medication intake.