No matter what the objectives are, awareness is strength when it comes to nutrition and the recomposition of the body. And it is particularly important to learn a few main concepts, such as how to monitor macros, calories, and how to exercise more efficiently if weight loss is your goal.
If you want to lose body fat, gain muscle or keep weight, Basal Metabolic Rate (BMR) is an important metric you should know about. Your BMR is the minimum number of calories your body needs to work in the rest period. You may assume you need just the energy to exercise or complete tasks, but your body requires different energy just to perform basic functions such as breathing and controlling your hormone levels.
Your BMR isn’t a weight loss device in itself, but it can be a helpful starting point for finding out how you can change your diet and exercise goals. The problem with lots of diets and weight loss programs out there is that they are “one size fits all.” But each person is different, so it just doesn’t work to take one meal plan and apply it to multiple people. Your BMR is calculated based on several different factors that are personal to you, like your age, gender, current weight, and activity level.
Continue reading to find out what BMR is, how it can be calculated, and how it can help you achieve your nutritional and exercise objectives.
What is BMR and how do you find it
Many people use BMR as a starting point for calculating their daily calorie needs and how they can best adapt to achieve their goals. Yes, many macro calculators, such as the popular IIFYM, integrate BMR into their calculations to inform you about your calorie intake and macro requirements based on your objectives.
One common misconception about BMR is that it’s the number of calories that your body burns at rest, but that’s another metric — Resting metabolic rate or (RMR). Your BMR is the energy your body requires to conduct simple tasks, and RMR is the number of calories your body consumes while you’re in rest. Some people interchangeably use the measurements but they are not necessarily the same thing.
There are a number of different online calculators available that can measure your approximate BMR. Notice that some of them will ask you to join a percentage of your body fat that other people don’t know. If you don’t, you can estimate or use the provided images (as is the case with IIFYM) to guess.
Some of the best BMR calculators:
When you start learning about your BMR, you’ll probably also find information about TDEE (total daily energy expenditure) as BMR is also first measured for TDEE.
Your BMR tells you the calorie needs, you get your TDEE when you take that number plus how much you burn every day during normal activity and exercise. So truly, according to IIFYM, TDEE is the number you work off to figure out how to adjust macros or calories for body composition goals.