{"id":2717847,"date":"2021-04-15T14:22:35","date_gmt":"2021-04-15T04:22:35","guid":{"rendered":"https:\/\/www.healthyman.com.au\/?p=2717847"},"modified":"2021-07-07T14:49:01","modified_gmt":"2021-07-07T04:49:01","slug":"bmi-and-bmr","status":"publish","type":"post","link":"https:\/\/www.healthyman.com.au\/bmi-and-bmr\/","title":{"rendered":"BMI and BMR: What are they and how do they help weight loss?"},"content":{"rendered":"

When you’re trying to lose weight there are some numbers that you need to pay attention to. This includes the number on the scales but also things like your Basal Metabolic Rate (BMR) and Body Mass Index (BMI).<\/p>\n

You’re BMR and BMI<\/a><\/strong> will help you understand the energy you burn, the most appropriate weight loss goal and the number of calories you need to consume to lose weight. But these numbers should only ever be used as a guide.<\/p>\n

Find out what these numbers are, how they help you lose weight and what they’re all about below.<\/p>\n

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Photo by Victor Freitas<\/a> on Unsplash<\/a><\/figcaption><\/figure>\n

What Is Your Basal Metabolic Rate (BMR)<\/h2>\n

Your Basal Metabolic Rate (BMR) is the number of calories you’d burn if you stayed in bed all day.\u00a0Please note that you must never eat below your BMR calories every day otherwise you can send your body into starvation mode.<\/strong><\/p>\n

Your BMR decreases as you age so it becomes harder to stay slim as you get older. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR which is a trap many people fall into.<\/p>\n

However, a regular routine of cardiovascular exercise, muscle-building exercises, and metabolism-boosting foods<\/a><\/strong> can increase your BMR, improving your health and fitness when your body’s ability to burn energy gradually slows down. You can calculate your BMR below.<\/p>\n

The Healthy Man’s nutritionist Mark Surdut APD AN<\/strong><\/a> says this about how a BMR impacts weight loss:<\/p>\n

“It\u2019s hard to believe, but did you know that even if you remain totally still while lying flat on your back, your body burns (and requires) energy to maintain that position? That energy is measured in calories. Energy requirements range from around 2,000 to 3,500 calories for men aiming to maintain their weight, depending on their activity levels. <\/em><\/p>\n

An elite athlete may require much more. Hospital dietitians spend much of their time onwards and particularly critical care units like the Intensive Care Units, using complex scientific formulas to calculate what someone\u2019s energy needs are at rest \u2013 called the BMR (or Basal Metabolic Rate). The number is influenced by our gender, our weight, and height. Some formulas may take into account age as well. Those energy needs may go up a few notches, if we\u2019re exercising heaps, among other factors. Sounds all complicated? We\u2019ve made it super easy.”<\/em><\/p>\n

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Image by zuzyusa<\/a> from Pixabay<\/a><\/figcaption><\/figure>\n

Working Out Your Calories<\/h3>\n

This calculator will give you your BMR calories but the other number it will give you is your daily energy needs in calories.<\/p>\n

Your daily energy needs are the calories your body needs after taking into account your BMR and how much exercise you do.<\/p>\n

Once you have these numbers if you’re looking to lose weight you should reduce this by approximately 15 – 20% (this may need to be higher or lower depending on your individual needs and you should use this as a guide – for example, if you are still hungry then eat more, but if you are completely full and satisfied, eat less).<\/strong><\/p>\n

If you have a large amount of weight to lose you may want to reduce calories by more than 20- 25% or if you have a small amount of weight to lose you may want to reduce by only 10%.<\/p>\n

Calculate your BMR<\/h2>\n
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