Basal metabolic basal rate - nutrition

Basal metabolism is key to calculating the energy our body requires. This minimum energy expenditure is necessary to maintain vital functions, such as breathing and circulation, and marks the amount of energy our body needs at rest to continue functioning.

Controlling what we consume is essential for weight loss. When planning a diet, the first thing to do is to calculate the calories needed according to each person's weight and height.

Basal Metabolic Rate [BMR] refers to the energy the body consumes at rest. This includes the energy needed for processes such as respiration, circulation and cellular maintenance. BMR accounts for 60% to 70% of the daily calories we consume, and decreases with age, declining by 1-2% per decade after age 20.

You can calculate the Basal Metabolic Rate using scales with body analysis or the Harris-Benedict formula:

Harris-Benedict equation:

• Men: BMR = [66]+[13.7 x weight in kg] + [5 x height in cm] - [6.75 x age in years].

• Women: BMR = [655]+[9.6 x weight in kg] + [1.8 x height in cm] - [4.7 x age in years]

An example would be to calculate the BMR of a 29-year-old woman, with a weight of 66 kg and a height of 1.67 meters:

• BMR = [655]+[9.6 x 66] + [1.8 x 167] - [4.7 x 29] = 1452.9 calories per day.

To adjust the BMR according to the level of physical activity, we multiply by these factors:

• BMR x 1.2: Little or no exercise.

• BMR x 1.375: Light exercise [1 to 3 days per week].

• BMR x 1.55: Moderate exercise [3 to 5 days per week].

• BMR x 1.72: Sportsman [6-7 days per week].

• BMR x 1.9: Athlete [morning and afternoon workouts].

Following the previous example, the woman consumes 1452.9 calories at rest and trains 2 times per week.

We multiply the BMR by 1.375:

• 1452.9 [BMR] x 1.375 = 1997.7 calories per day.

This calculation indicates how many calories per day are needed to maintain the current weight. To lose weight in a healthy way, it is recommended to reduce 3500 calories per week [approximately 500 per day], which is equivalent to losing 1 kg per week.

Want to know more about holistic nutrition?