![]() It helps you create a customized nutrition and exercise plan that suits your specific needs.īy knowing how many calories, your body requires at rest, you can adjust your daily calorie intake and exercise regimen accordingly. Knowing your BMR can help you determine how many calories you need to consume daily to lose, maintain or gain weight. Your BMR is the number of calories your body needs to maintain vital functions at rest. Understanding your BMR can be important for several reasons, including: 1. Very intense exercise: 2+ hours of elevated heart rate activity.Intense exercise: 45-120 minutes of elevated heart rate activity.Exercise: 15-30 minutes of elevated heart rate activity.Extra active (very intense exercise or physical job): BMR x 1.9.Very active (6-7 days of exercise per week): BMR x 1.725. ![]() Moderately active (3-5 days of exercise per week): BMR x 1.55.Lightly active (1-3 days of exercise per week): BMR x 1.375.Sedentary (little or no exercise): BMR x 1.2.Those who are more active typically require more calories to fuel their bodies. The number of calories a person needs each day depends on how much physical activity they engage in. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161.For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5.Mifflin-St Jeor Equation To Calculate BMR: The Mifflin-St Jeor Equation has been shown to be more accurate than the revised Harris-Benedict Equation. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Harris-Benedict Equation was one of the earliest equations introduced. This includes the energy that the body expends to maintain the functions of our body, such as:īasic formula for calculating BMR (Basal Metabolic Rate): The BMR accounts for approximately 60-70 per cent of the calories we burn or expend.
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