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Bmr and weight loss: How to Maintain Weight Loss After a Diet


How to Maintain Weight Loss After a Diet

Losing weight is difficult enough. But dieters are also faced with the fact that odds are stacked against them for long-term success. Researchers estimate that only about 20% of dieters maintain weight loss after a diet. Are you going to be one of them?

How to Maintain Weight Loss

To increase your chances of weight maintenance after a diet, plan for a transitional phase after you reach your goal weight. During this time, make slow adjustments to your lifestyle and watch the effects on the scale. Abrupt changes are likely to cause weight regain.

This transitional phase is also a good time to identify the eating habits and exercise patterns that you learned while dieting so that you can maintain for the long term. If you turn healthy diet habits into healthy lifestyle habits, you’re likely to prevent weight regain.

Researchers have found that dieters who keep the weight off for good are those who continue to maintain a low-fat diet with plenty of fruits and vegetables.

10 Helpful Tips

The strategies below will help you to move from the dieting phase, through the transitional phase and finally into the maintenance phase, where your weight remains stable. To improve your chances of permanent weight-loss success, try to incorporate these 10 habits into your lifestyle as you move through all phases of the dieting journey.

Aim for Slow and Steady

Moderate weight loss works best. Physicians recommend that dieters lose no more than one to two pounds per week. This conservative approach helps patients avoid health risks associated with drastic weight loss.

It also allows the dieter to learn new eating habits that will protect their weight loss in the long run. Portion control, healthy snacking, regular exercise, and reading nutritional labels are key skills that you’ll master if you choose the slower approach to weight loss.

Ease Yourself Off Your Diet

Make a slow transition out of the dieting stage. Once you reach your goal weight, the worst thing you can do is to resume your old eating habits. Remember that those are the eating habits that caused the weight gain in the first place.

It is reasonable to gradually increase caloric intake, but experts generally suggest adding only 200 calories per week until your weight stabilizes.

Rely on Your Support Network

Stay connected to your sources of support. The same people who supported you in the dieting process will help you maintain your weight loss. They are in the best position to respect the magnitude of your accomplishment and give you a gentle reminder if you lose track of your success. Communicate with them and give them permission to offer respectful guidance if needed.

Work Toward a New Goal

Continue to challenge yourself with new goals. Now that you’ve mastered one of the toughest challenges you’ll ever face, stay on your toes by setting a new goal. It doesn’t have to be related to weight loss. Achieving both short-term and long-term goals will help you keep your confidence level high.

Learn About Healthy Living

Stay educated. Take healthy-cooking classes, go to health seminars and participate in fitness fairs. Surround yourself with reminders of what living a healthy life really means. You may also want to stay involved online.

Help Someone Else

Become a mentor. One of the best ways to stay educated is to teach your weight-loss skills to a newbie. By becoming a mentor, you’ll be required to stay on top of new research and trends.


Research into permanent weight loss reveals that exercise is one of the best predictors of long-term success. Thirty to 60 minutes of moderate exercise every day will keep both your body and mind healthy.

Eat Breakfast

Studies have also found that people who eat breakfast are more successful at keeping the pounds at bay. Make sure that your breakfast includes whole grains and a lean source of protein.

Weigh Yourself

Keep a scale in your bathroom and use it once a week. Studies show that checking your weight on a regular basis is a practice shared by people who successfully keep their weight off.

Keep Regular Doctor Appointments

Your healthcare provider or registered dietician will be able to measure your body fat percentage or evaluate your BMI to make sure that your numbers stay healthy. They will also be able to address health issues that arise when your body shape changes. Outside of the office, you can track your own progress by entering your measurements into an easy-to-use calculator like the one below.

Body Composition and Body Fat Percentage

Body composition is the proportion of fat and non-fat mass in your body. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of non-fat mass, which includes muscle, bones, and organs.

Knowing your body composition can help you assess your health and fitness level. Often, you will measure your body composition at the start of a weight-loss or fitness program and then check it periodically to monitor your progress.

What Is Body Composition?

Your body is composed of two types of mass, body fat, and non-fat mass. Here’s some key difference between the two:

  • Body fat: This can be found in muscle tissue, under the skin (subcutaneous fat), or around organs (visceral fat). Some fat is necessary for overall health. “Essential fat” helps protect internal organs, stores fuel for energy, and regulates important body hormones. But you may also have excess storage of fat and non-essential body fat.
  • Non-fat mass: This includes bone, water, muscle, organs, and tissues. It may also be called lean tissue. Non-fat mass tissues are metabolically active, meaning they burn calories for energy, while body fat does not.

Body fat percentage is a measurement of body composition telling how much of the weight of your body is fat. The percentage of your body that is not fat is fat-free mass. There are normal ranges for body fat, which differ for men and women.

Weighing yourself on a regular bathroom scale does not assess your body composition. A regular scale cannot tell how much of your total weight is comprised of water, fat, or muscle. To know whether your body composition is healthy, you should get an estimate of your body fat percentage. You can do so by taking simple measurements and entering them into a body fat percentage calculator.

Healthy Body Composition

The American Council on Exercise (ACE) gives the following ranges of values for different populations.

ACE Body Fat Percent Norms for Men and Women
Description Women Men
Essential Fat 10% to 13% 2% to 5%
Athletes 14% to 20% 6% to 13%
Fitness 21% to 24% 14% to 17%
Acceptable 25% to 31% 18% to 24%
Obese Over 32% Over 25%

Athletes tend to have lower body fat, which may be beneficial for performance in sports such as running and cycling. But having an extremely low body fat percent is a health problem. For example, the female athlete triad increases the risk of injury and health issues. It includes eating disorders, amenorrhea, and decreased bone mass with an increased risk of stress fractures and osteoporosis.

If you are overweight or obese, you have an excessive amount of body fat and a high body fat percentage.

If your body fat percentage is too high, you can improve your body composition by gaining lean body mass through building muscle and bones and by losing excess body fat.

How to Measure Body Composition

There are several ways to get an estimate of your body fat percentage at home, at the gym, or from your doctor.

Bioelectrical Impedance

Bioelectrical impedance can be measured by handheld units and by BIA body fat scales that you step onto like a regular scale. These tools pass a small electrical current through your body. Fat, water, and lean tissue impede the current differently to give the reading.

Many scales are sold for home use and no special training is required. Some scales, like the Fitbit Aria 2, even sync with your fitness tracker so that you can see how changes to your daily activity and diet affect your weight. 

Skinfold Measurements

Taking skinfold measurements is a method often used by fitness trainers or as part of a weight loss program. Calipers take measurements at different parts of your body and then a calculation helps translate them into a body fat percentage.


A DEXA scan, or dual-energy x-ray absorptiometry scan, is performed in a medical setting and can also be used to check for bone density.

Hydrostatic Weighing

Hydrostatic weighing is a method that requires you to be fully submerged in water. This gold standard for body fat measurement involves being dunked in a water tank. It’s harder to find a clinic or gym that offers this service.

Factors Affecting Body Composition

Your body composition can also be influenced by factors you can’t control:

  • Age: People lose muscle mass as they age if they don’t maintain it with sufficient weight training. This results in a slower metabolism.
  • Genes: These play a role in whether you are naturally lean or have a tendency to retain fat, including where you store it.
  • Hormones: These can influence water retention and body composition.
  • Sex: Women have more body fat than men as nature’s way of preparing for pregnancy and nursing.

Should You Change Your Body Composition?

If your body fat percentage is too high, you may want to try to decrease it to improve your health, athletic performance, and well-being. You may also be able to lower your risk of disease. If your body fat percent is below the level of essential fat, you may also want to make changes to bring it, as that will reduce your health risks as well.

To change your body composition for better health and fitness, aim to increase muscle mass and decrease excess fat mass. You can change your diet, start an exercise program, or combine both methods.

A Word From Verywell

Your body composition and body fat are important measurements when you are on a weight loss program. You could be successful in losing fat and gaining muscle without seeing your weight go down. Tracking your weight loss and fitness efforts with body composition measurement is a good way to see your progress. It is easier than ever with the wide availability of body fat scales.

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Hard to Understand

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Additional Reading

  • American Academy of Orthopaedic Surgeons. Female Athlete Triad: Problems Caused by Extreme Exercise and Dieting. http://orthoinfo.aaos.org/topic.cfm?topic=A00342.
  • American Council on Exercise. Tools and Calculators. https://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=2
  • Fahey TD. Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness. New York: McGraw-Hill Education; 2017.
  • National Heart, Lung, and Blood Institute. Assessing Your Weight and Health Risk. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm.

Verywell Fit is part of the Dotdash publishing family.

How To Effectively Use The BMR To Lose Weight

What is Your BMR?

Simple definitions would be that BMR is Basal Metabolic Rate. The number of calories you need just for your body to function “your basal metabolic rate”, Bottom of Form. Not to be confused with BMI, which is another common term for discussion when it comes to weight management. Find out more about BMI which stands for Body Mass Index here.

You burn most of your daily calories with little to no conscious effort. Whether you’re talking on the phone, working at a keyboard, or just watching television, your body is burning calories to keep your heart pumping, your lungs breathing, and your organs functioning. The calories used to maintain these basic bodily functions add up to your basal metabolic rate (BMR). Basal essentially means basic — think of it as the number of calories that’s just enough to cover all your body’s basic needs.

If you were to do nothing but lay in bed or binge-watch your favorite show, these would be the calories you’d burn – just enough to keep you alive. Your BMR accounts for approximately 60 percent to 75 percent of the total calories you use daily. And again, there’s no physical activity required for this burn rate. It’s the calories you burn, the energy you expend without lifting a finger.

Knowing your BMR helps us here at IIFYM create an extremely effective strategy for fat loss, allowing you to better keep your macros on track and better understand the effect exercise has on your rapidly changing body.

Calculating Your BMR

The easiest way to measure your BMR is to use the BMR calculator by IIFYM. It only takes about 30 seconds to do. Our calculator factors in your height, weight, gender, and age, then we can plug this into our formula to create your macro blueprint.

Your Daily Calories

 Okay, this may sound counter-intuitive, but you’re going to eat the same number of calories every day – whether you work out or not. That’s because the calories necessary to hit your macro will have you at a calorie deficit every day – whether you work out or not. You’ll burn calories daily — some days more, some days less, and that’s okay. Your physical body does need rest to work optimally, it’s an important factor in the big scheme of any fitness plan.

And… you’ll get to eat foods you love and not feel hungry or deprived. Talk about a diet you can live with.

Your Work Out

 The IIFYM BMR calculator asks for your level of physical activity for a very good reason. You can influence your BMR through exercise, spurring your body to burn more calories even when you are just lounging around – this is because muscle at rest burns more calories that fat at rest. So, it follows that the more muscle you have, the more calories you burn at rest.

  • Aerobic exercise provides a temporary boost to your BMR, an effect sometimes referred to as after-burn or excess post-exercise oxygen consumption. This boost drops dramatically following an aerobic workout. Your BMR returns back to its normal level within 15 minutes to 48 hours after working out.
  • Strength training provides a more lasting boost to BMR because it alters your body’s composition by shredding fat and adding muscle. We’ve already told you that muscle at rest burns more calories than fat. This is the reason men naturally have a higher BMR than their female counterparts – men usually tend to have more muscle mass.
  • You can increase your calorie deficit by adding more exercise. You can also increase the intensity of your work outs to burn even more calories, and have a higher caloric deficit to shred more fat and add more muscle

The advantage of knowing your BMR is that you can find the perfect macro formula to have you losing weight at a comfortable rate for you. Lifestyle changes that you make to your basal metabolic rate make a huge difference in your physical body and in your overall health and wellness.

Eating To Lose Weight using the BMR Method

Losing weight while eating requires you to reduce your intake to below your total daily calorie requirement indicated by your BMR + activity level. Get your BMR Calculated here. Putting yourself in a 500-calorie deficit every day will likely result in the loss of 1 + pound per week.

Your BMR decreases as you lose weight, which means you need to eat even less as your weight goes down to continue to drop pounds. Loss of muscle may be partly responsible for some of the decrease in your BMR.

You may be able to offset some of the changes in your BMR with strength-training exercises to build muscle. Work out your muscles two to three days a week using free weights, resistance bands or body resistance exercises such as squats, sit-ups and push-ups. If you’re not sure where to begin, consult a fitness professional to help design an individualized exercise plan for you.

Article snippet reposted from https://www.livestrong.com/article/266994-how-to-lose-weight-with-bmr/.



Metabolism and weight loss: How you burn calories

Metabolism and weight loss: How you burn calories

Find out how metabolism affects weight, the truth behind slow metabolism and how to burn more calories.

By Mayo Clinic Staff

You’ve probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?

It’s true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain.

Although your metabolism influences your body’s basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight.

Metabolism: Converting food into energy

Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism.

Several factors determine your individual basal metabolism, including:

  • Your body size and composition. People who are larger or have more muscle burn more calories, even at rest.
  • Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, which means men burn more calories.
  • Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

  • Food processing (thermogenesis). Digesting, absorbing, transporting and storing the food you consume also takes calories. About 10 percent of the calories from the carbohydrates and protein you eat are used during the digestion and absorption of the food and nutrients.
  • Physical activity. Physical activity and exercise — such as playing tennis, walking to the store, chasing after the dog and any other movement — account for the rest of the calories your body burns up each day. Physical activity is by far the most variable of the factors that determine how many calories you burn each day.

Scientists call the activity you do all day that isn’t deliberate exercise nonexercise activity thermogenesis (NEAT). This activity includes walking from room to room, activities such as gardening and even fidgeting. NEAT accounts for about 100 to 800 calories used daily.

Metabolism and weight

It may be tempting to blame your metabolism for weight gain. But because metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs.

Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism, such as Cushing’s syndrome or having an underactive thyroid gland (hypothyroidism).

Unfortunately, weight gain is a complicated process. It’s likely a combination of genetic makeup, hormonal controls, diet composition and the impact of environment on your lifestyle, including sleep, physical activity and stress.

All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat.

While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone loses weight when they burn up more calories than they eat. To lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity or both.

A closer look at physical activity and metabolism

While you don’t have much control over the speed of your basal metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active — and maybe fidget more — than others.

Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.

If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you can’t set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.

Experts also recommend strength training exercises, such as weightlifting, at least twice a week. Strength training is important because it helps build muscle. Muscle tissue burns more calories than fat tissue does.

Any extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day than the day before. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. Even activities such as gardening, washing your car and doing housework burn calories and contribute to weight loss.

No magic bullet

Don’t look to dietary supplements for help in burning calories or weight loss. Products that claim to speed up your metabolism are often more hype than help, and some may cause undesirable or even dangerous side effects.

Dietary supplement manufacturers aren’t required by the U.S. Food and Drug Administration to prove that their products are safe or effective, so view these products with caution. Always let your doctors know about any supplements you take.

There’s no easy way to lose weight. The foundation for weight loss continues to be based on physical activity and diet. Take in fewer calories than you burn, and you lose weight.

The Dietary Guidelines for Americans recommends cutting calories by 500 to 700 calories a day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week. If you can add some physical activity to your day, you’ll accomplish your weight-loss goals even faster.

Nov. 10, 2020

Show references

  1. Anthanont P, et al. Does basal metabolic rate predict weight gain? The American Journal of Clinical Nutrition. 2016;104:959.
  2. Goldman L, et al., eds. Obesity. In: Goldman-Cecil Medicine. 25th ed. Philadelphia, Pa.: Saunders Elsevier; 2016. https://www.clinicalkey.com. Accessed Aug. 3, 2017.
  3. Losing weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/losing_weight/index.html. Accessed June 7, 2017.
  4. Lam YY, et al. Indirect calorimetry: An indispensable tool to understand and predict obesity. European Journal of Clinical Nutrition. 2017;71:318.
  5. Bray GA. Etiology and natural history of obesity. https://www.uptodate.com/contents/search. Accessed Aug. 7, 2017.
  6. 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed June 7, 2017.
  7. 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. https://health.gov/paguidelines/guidelines/. Accessed Aug. 8, 2017.
  8. Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity. Accessed Aug. 8, 2017.
  9. Bray GA. Obesity in adults: Role of physical activity and exercise. https://www.uptodate.com/contents/search. Accessed Aug. 7, 2017.
  10. Obesity for Adults, Prevention and Management of. Bloomington, Minn.: Institute for Clinical Systems Improvement. https://www.icsi.org/guidelines__more/catalog_guidelines_and_more/catalog_guidelines/catalog_endocrine_guidelines/obesity__adults/. Accessed June 7, 2017.
  11. Beware of products promoting miracle weight loss. Food and Drug Administration. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm246742.htm. Accessed Aug. 7, 2017.
  12. Litin SC (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 9, 2017.

See more In-depth


TDEE Calculator – Calorie Intake for Weight loss or Maintenance

Nutrition & Fitness Calculators

Use this TDEE calculator to quickly find your Total Daily Exercise Expenditure also known as your calorie needs.

Need Your TDEE calculated by an expert?

Let our certified nutritional specialist do all the work for you to get your weight loss TDEE calculation that takes into consideration all your lifestyle factors. Learn more here.

A TDEE Calculator Establishes Your Unique Daily Calorie Intake

Every day your body burns a specific number of calories just by existing. This is known as your Basal Metabolic Rate. The BMR is based on your weight, height, and age. (Calculate your BMR here)

When you exercise or simply expend energy through physical activity, you burn additional calories. When you combine your BMR with the calories you burn through physical activity, you get your Total Daily Energy Expenditure.

This is what is known as your maintenance calories. If you eat this amount of calories you will maintain your weight.

Therefore, this calorie intake calculator shows you what you should be eating to maintain your current weight.

Use it as a Weight Loss Calculator

You lose weight by having a calorie deficit.

A calorie deficit is eating less than your body needs to maintain itself and thus creating a deficit. Ever had more bills than you had money? You had a financial deficit. A calorie deficit is having less energy than you need to stay the same weight.

Let’s say that based on your age, weight, and height your BMR is 1700 calories and through some physical activity you end up with a TDEE of 2300 calories. To maintain your weight you simply eat 2300 calories every day.

To use this tool as a weight loss calculator, deduct 20% from the maintenance TDEE is calculates.

To gain weight you eat more than your TDEE and to lose weight you eat less.

Of course, you can also achieve a deficit through burning more calories through exercise.

Every effective diet I’ve come across, whether it’s high fat, low fat, high carb, low carb, uses a calorie deficit to achieve weight loss.

How Many Calories Are We Talking?

Technically you can eat nothing all day and achieve weight loss through having a calorie deficit.

Many “miracle diets” claim incredible results through eating specific magical foods or using unique protocols. Unfortunately many diets out there are nothing more than glorified Crash Diets. These diets put you into a severe caloric deficit resulting in, yes weight loss (usually short-term), but they can also cause health complications and damage to your metabolism.

To avoid doing damage, the general recommendation I’ve found and used is 20% calories less than your TDEE. Some people advise more, but I’ve found that to be unnecessary.

Also, having any more than a 20% calorie deficit makes it likely that along with losing fat you will lose lean muscle, which is not ideal as lean muscle helps burn additional calories.

There are 3500 calories in a pound of fat, so at a 20% calorie deficit a day most people will lose about a pound in a week. (src.)

Note that your body can become conditioned to the same repeated exercise and/or diet. This can affect your daily calorie intake and TDEE (see more about this). It’s always a good idea to switch things up from time to time bit exercise-wise and diet-wise.

How Do I Get Started?

I suggest that you use Macro Counting to accomplish the goal of hiting your daily calorie intake and creating a calorie deficit in order to lose weight in a healthy and sustainable way.

Counting Macros (a.k.a. flexible dieting) is non-restrictive and allows you to eat all of your favorite foods as long as they fit within your TDEE and macro goals.

You could eat unhealthy foods and still achieve weight loss (as demonstrated by The Twinkie Diet). but weight loss and health are not mutually exclusive. My advice would be to fill the majority of your diet with fresh veggies, fruits, nuts, seeds, and lean meats. This way you can feel great AND achieve weight loss.

Don’t get bogged down by the latest and greatest research coming out of universities you’ve never heard of. All the conflicting diets and controversial advice from health gurus are enough to give anyone a headache.

Focus on your TDEE, which has proven time and time again, to be the most important tool for weight loss and getting healthier.

FAQs regarding your TDEE.

Does it Matter what you eat if you count calories?

Yes and no. Regarding weight loss, you can eat nothing but snack cakes or pizza and still lose weight if you maintain a calorie deficit. (This has been proven by several studies.) But in regards to healthy body composition and overall good health, a balanced diet is recommended. This is why we recommend tracking macros as a way to ensure that you are getting enough of each macronutrient and in turn micronutrients from ensuring that you are eating plenty of fresh vegetables and fruit.

Does TDEE include exercise?

Yes, the TDEE is your total daily energy expenditure so it should be factored to include all the movement you do in a 24 hour period. Even if you are sedentary there is still movement factored in because you are still doing activity around the house, eating, showering, running errands, etc. Don’t confuse TDEE for your REE which is your energy expenditure if you simply laid in bed all day and did absolutely nothing.

How can I calculate my calorie intake?

Calculating your TDEE or daily calorie intake using the calculator above is also calculating your calories. Your TDEE is an estimation of how many calories you need in one day. Once you have your calories calculated, you can focus on reducing your calories in a way that will help you reach your fat loss goals. calculating your TDEE is one of the best ways to calculate your calories.

Just remember that whatever you decide to eat – the above information is enough for the majority of the population to get started losing weight.

How do I calculate my BMR For weight gain?

Calculating your BMR (basal metabolic rate) really isn’t a useful measure. This measurement is the calories your body uses to function absent of all movement and even digestion. Since no human exists in that context, the more accurate measure is The TDEE (total daily energy expenditure) which includes digestion and activity. Use your TDEE as the basis for calculating how much you should be eating for weight gain. Usually, adding 10% to your maintenance TDEE is a good starting place.  

Accelerate Your Diet and Fitness Goals with My Macro Solution System

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  • Rising, R., Harper, I. T., Fontvielle, A. M., Ferraro, R. T., Spraul, M., & Ravussin, E. (1994). Determinants of total daily energy expenditure: variability in physical activity. The American journal of clinical nutrition, 59(4), 800-804. study link
  • Schulz, L. O., & Schoeller, D. A. (1994). A compilation of total daily energy expenditures and body weights in healthy adults. The American journal of clinical nutrition, 60(5), 676-681. study link
  • images 1 | 2 | 3 | 4

Last Updated: May 28, 2021

How to Use Your Basal Metabolic Rate to Hack Your Diet

This blog post was originally written by InBody.

  • Your Basal Metabolic Rate (BMR) is the number of calories you burn at rest.
  • The safest way to handle a caloric reduction for fat loss is to reduce your intake by something marginal and being consistent.
  • To optimize your BMR for lean body mass gain, you need to exceed the number of calories you require each day.

When people decide they want to get into shape, the first thing they typically do is sign up for a gym. They start off with great excitement, vowing to hit the treadmill or weight room every day.  They keep this up for a couple weeks, but when the changes don’t come, the enthusiasm wanes. Every day becomes three times a week. Three times a week becomes “I’ll go when I have time.” Before they know it, they’ve given up.

Sound familiar?

The reasons for giving up a fitness program are many, and not seeing results fast enough is one of the most common reasons to quit. However, many people forget one extremely important foundation for their weight loss program: their diet.

Perhaps you’ve heard the expression “six-pack abs are made in the kitchen.” It’s true. You can train as hard as you want in the gym, but you can’t out train a bad diet. Regardless if your goal is to gain muscle or lose fat, if you’re not optimizing your meals to reach those goals, you’re setting yourself up for failure.

So how do you optimize a meal plan? There are many factors that go into meal planning, such as the type of nutrients consumed, the frequency of meals, and the selective use of fasting to name a few.  But a great place to start is to determine how many calories you burn a day. And it all starts with your Basal Metabolic Rate or BMR.

How Many Calories Do You Need?

You’re probably familiar with the 2000-calorie diet. This is a range set by the U.S. Food and Drug Administration (FDA) in 1993 for use on nutrition labels for packaged food.

So what are your actual caloric needs? A good way to start is by using a BMR calculator, which will determine the number of calories your body burns each day to perform its basic, life-sustaining functions. This includes all the involuntary processes in your body such as breathing, digesting food, pumping blood, brain activity, and much more. There is no shortage of online resources and apps that will provide you with a BMR calculator.  Certain medical/fitness devices also feature BMR as an output during body composition analysis. However, there are a few things you should know about metabolism calculations before diving into the first option you find. Your caloric needs can be calculated in a couple different ways and with a few different equations, including the revised Harris-Benedict equation and the Mifflin-St. Jeor equation.  These equations calculate BMR using your weight, with some adjustments for height, age, and gender. However, if you fall outside average assumptions for height, age, and gender (if you’re an athlete, for example), these formulas may not accurately produce your metabolic rate.

For people who do fall outside the assumed ranges for height, age and gender, there is a third option: use the amount of lean body mass you have to determine your metabolic rate. This is what the J.J. Cunningham equation will do.  Using this method as a BMR calculator has a couple of benefits:

  • It won’t give you results that have been influenced by estimations derived from the typical representative member of your age and gender
  • As you increase lean body mass by developing your skeletal muscle mass, your caloric needs will increase, and the Cunningham equation will account for this.

Once you have your BMR in hand, you’re ready for the next step.

Total Calories and Dieting

Remember, your BMR is just the number of calories your body burns at rest and does not account for the calories you need to walk, talk, exercise, etc. When thinking about your caloric needs for a meal plan, you’ll need to convert your BMR to your Total Daily Energy Expenditure (TDEE). You can do this by multiplying your BMR by a factor that represents your estimated energy level. Those conversions are:

So, let’s take the example of a 171.1-pound male with 133.6 pounds of lean body mass and assume he is moderately active. Using the Cunningham equation, this person would have a BMR of around 1,679 Cal/day. Multiply that by the appropriate conversion, and you get 2,602.45.  This is how many calories this person needs to maintain his weight.

When trying to improve your body composition and body fat percentage, you must reduce fat mass and gain lean body mass. That’s why it’s very hard to change your body composition.

This also means that your diet must also match what your current goal is – losing fat mass and/or gaining lean body massThis is incredibly important. People who don’t do this often end up sabotaging their goals by setting fitness and meal plans that are at odds with each other.

The most classic example is this: “I want to get in shape, so I am going to diet (eat less) and work out more (increase energy use).”

This isn’t a bad plan – if you’re looking to lose fat. If you’re looking to build muscle and get stronger, it’s very unlikely that you will achieve this by eating less than your TDEE while increasing your activity level beyond what you’re is accustomed to.

Using BMR to Optimize your Diet for Fat Loss

There is a lot that goes into any meal plan, and it can get complicated quickly. From a dietary standpoint, you can count on one thing: if you want to lose fat, you need to run a caloric deficit. That means you need to take in fewer calories. If you’ve found your BMR and converted it to TDEE, you know what your body requires in a day to stay the same. That’s your starting point. You need to consistently consume less than your TDEE if you want to lose weight.

How many calories do you need to take out of your diet in order to lose weight? Theoretically, any amount that is less than your normal TDEE can cause you to lose weight; it just depends on how quickly you want to see results.

A lot of resources will tell you that you need to subtract 500 calories from your diet each day to lose one pound of fat per week. This is based on the premise that one pound of fat represents 3,500 calories, and that by reducing your caloric intake by 500 over 7 days, you’ll reach a weekly loss of 3,500 calories or a pound of fat. You may have heard this rule before.

However, hard-and-fast “rules” like these are tricky because although they’re usually based on facts (caloric reduction does lead to fat loss), they may not be advisable, recommended, or safe for everyone. Someone with a TDEE of around 2,600 calories might not have many problems dropping to 2,100, but someone whose TDEE is 1,400 will probably have significant difficulties living a normal life and exercising while consuming 900 calories a day for any length of time.

The safest way to handle a caloric reduction is to reduce your intake by something marginal – 200 or 300 calories a day, for example – and be consistent with this for a week or two. After a week, have your body composition analyzed to ensure you aren’t losing lean body mass. If you see your fat mass begin to drop, you can see by how much and adjust your caloric needs accordingly.

How can you cut calories safely? The first thing to do would be to cut any unnecessary snacks and treats in your diet – soda, chips, chocolate, alcohol, etc. Depending on how much of these existed in your diet before, this simple step might be enough to cause you to lose weight without making any other changes!

But what if you were already eating clean? Where do you cut calories on a clean diet? If you’re in this situation, you need to make sure that you are cutting calories from nutrient sources that you can afford to cut from. One nutrient group you should be careful to not cut too much from (if at all) is protein.

Protein helps ensure your weight loss is fat mass and not fat free mass or lean body mass.  Find out how much protein should you eat for your body here.

One way to do this from a dietary standpoint is to consume foods that are low in calories but high in protein.  Here are a couple of foods to consider:

  • Tilapia, one fillet: 111 calories/22.75 grams of protein.
  • Greek yogurt, 170g container: 100 calories/17.32 grams of protein
  • Boneless skinless chicken breast, 3.5 ounces: 165 calories/31 grams of protein

With proper caloric restriction, nutrition, and exercise, you’ll start to shed off the fat while retaining as much muscle as possible.

Using BMR to Optimize Your Diet for Lean Body Mass Gain

If your goal is to build lean body mass, then your caloric needs and dietary goals are going to be different than if your goal is to reduce body fat. Some aspects of the diet will remain the same. You still need to eat clean and avoid unnecessary calories like in the fat mass diet described above. But you’ll need to exceed your daily caloric needs if you want to gain lean body mass. Additionally, strength training is going to be much more important – it’s not like you can just eat your way to lean body mass gains!

Start with your BMR and convert it to TDEE by multiplying it by the factor that best reflects the amount of physical activity you have in a week. For the sake of consistency, we will use the previous example (1679 Cal/day) and exercise factor (x1.55) to produce a TDEE of 2,602.45. This is the amount of calories that must be exceeded in order to have enough energy to produce the desired results.

How much should you increase your energy intake by in order to gain lean mass? According to research, you need to consume approximately 15% more calories per day than what is required to maintain your body weight (that’s the TDEE).  So in this example, this individual should look to increase their caloric intake to about 2992.3 calories which, for convenience’s sake, could be safely rounded off to an even 3,000 calories/day.

How should you be adding these extra calories in your diet? The study cited above suggests that to maximize lean mass gain while minimizing fat mass gain, the increase in calories should be made up of both protein-rich foods and carbohydrates.

However, a word of caution about protein. Before you conclude that you’ll just increase your diet with nothing but protein, consider this: there is a point where eating more protein won’t lead to a measurable increase in lean mass. In a 2006 study of collegiate level athletes, no benefit in muscle or strength gain came from protein consumption that exceeded .9 g of protein per pound of body weight.

While protein is important, caloric intake is arguably more necessary. In the article cited above, the athletes consumed their required protein amount but failed to consume the total amount of calories appropriate for their fitness level, which led the authors to comment:

The low energy intakes observed in this study confirm previous reports that have shown that collegiate athletes generally do not meet their nutritional needs, specifically as it relates to energy intake. Caloric intakes of strength/power athletes should exceed 44 – 50 kcal·kgBM·day-1, however, the caloric intakes reported in this study (33.0 ± 5.5 kcal·kgBM·day-1) were below these recommended levels and likely impacted the ability of these subjects to make significant gains in lean tissue accruement.

Bottom line: you need to exceed the number of calories you require each day if you are trying to gain lean mass.

Final Thoughts

As with any dietary plan, you will expect to see changes over time.  All this hard work has to produce results, right? So, how long will it take to see results? Unfortunately, that is going to vary for each individual. A good rule of thumb is to weigh yourself every 1 – 2 weeks.  If you are looking for a more precise analysis, you should get your body composition measured as well. Another important factor to consider: your BMR. Since your BMR is closely linked to your lean body mass, any changes will affect the number of calories you burn.

For example, if your plan is to gain lean body mass, and over a period of time you are successful in doing so, your energy needs are going to increase. This is why it is so important to be measuring body composition.

Conversely, if you lose some lean body mass as a result of going on a strict caloric deficit diet, your BMR will decrease. If you lose too much lean mass, but don’t take that change into account, you might take in more calories than you need, which could sabotage your goals.

Finally, a diet is much more than creating a calorie deficit. It’s important to use a BMR calculator or body composition analyzer to understand how much energy your body needs. Without this information, you won’t know how much food you need to add or remove to your diet in order to achieve your goals. With this information, you’ll see quicker results and reach your goals faster.

What Is BMR And How Can It Help You Lose or Gain Weight?

Staying alive burns calories. Even when you think you’re not doing all that much, you’re a breathing, blinking, blood-pumping, cell-growing, muscle-contracting machine. All of these functions that your body needs to sustain itself require energy in the form of calories – and the amount of calories needed for this is known as your basal metabolic rate, or BMR.

What is BMR?

Put simply, if you were to (hypothetically) rest in bed for the entire day, your BMR would be the amount of calories burned to perform your body’s basic (basal) functions. The higher your BMR, the more calories you burn – simply by being alive.

How can I calculate my BMR?

There are a few strategies you can use to work out your BMR. For the most accurate results, you’d need to get it measured in a laboratory under restrictive conditions. Experts measure carbon dioxide and oxygen after you’ve fasted for 12 hours and had an eight-hour sleep. But there are other methods. By using a scientific equation, you can achieve a rough estimation of your BMR that’s still just as useful. The best is the Mifflin-St.Jeor method. Find the online BMR calculator here, which uses this equation:

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Can I use BMR for weight loss?

The fact BMR is basically your metabolism means it plays a very important role when it comes to weight loss and weight gain. It’s your most basic calorie burn. Those with higher BMRs are the kind of people who can eat an insane amount of food and never gain weight. Obviously they’re at a genetic advantage, but there are plenty of ways you can work towards a higher metabolism and BMR.

How can I increase my BMR?

Everyone’s BMR is different. Your age, gender, size, height, weight, mass and even the size of your internal organs (larger organs need more fuel) play a part in determining your number. There’s not much you can do to control your genetics, but you can influence your body composition with a few simple changes:

The best way to increase your BMR is to build muscle. Lean muscle mass torches more calories than fat and pumps up your metabolism. Functional training will help you build muscle more than regular workouts; the latter can be limited in terms of movements.

Another way to increase your basal metabolic rate is to eat the right amount of calories. That means no semi-starved states and the low BMR that comes with it. Men need to be eating around 2,500 calories and women need to eat 2,000 calories daily, according to the NHS. Munch on BMR-boosting foods such as hot peppers, green tea, broccoli, spices, citrus fruits and cacao.

Stress is another huge contributor to a low metabolism. A heightened rush of cortisol (the stress hormone) will send your body into “fight or flight” mode. As a result, less blood will be sent to the digestive system in order to deal with whatever threat the body is responding to.

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90,000 Difference Between BMR and TDEE – Difference Between

The main difference between BMR and TDEE is that BMR is the number of calories a person burns at rest, while TDEE is the sum of BMR and additional calories spent in the result

The main difference between BMR and TDEE is that BMR is the number of calories a person burns at rest, whereas TDEE is the sum of BMR plus extra calories from exercise. In addition, TDEE is a parameter involved in weight gain or weight loss.

BMR (basal metabolic rate) and TDEE (total daily energy expenditure) are two types of calorie measurements that can be used to determine a healthy diet.

Key Areas Covered

1. What is BMR
– Definition, Calculation, Importance
2. What is TDEE
– Definition, Calculation, Importance
3.What are the Similarities Between BMR and TDEE
– Brief Description of Common Features
4. What are the Differences Between BMR and TDEE
– Comparison of Main Differences

Basic Conditions

BMR (Base Metabolic Rate), Harris Equation -Benedict, healthy eating, TDEE (total daily energy expenditure), weight gain, weight loss

What is BMR

BMR (basal metabolic rate) is the number of calories burned at rest.It can be calculated using the BMR calculator or Harris-Benedict Equation .

BMR indicates the energy the body needs to perform metabolic or basic vital functions including circulation, respiration, nutrient processing, cell production, protein synthesis, ion transport, etc. A number of factors such as gender, age, composition body, and genetic factors are involved in determining a person’s BMR. The only factor that can be changed here is body composition to speed up metabolism.Body composition is the ratio of fat to lean body mass. The lean mass includes bones, muscles and organs.

What is TDEE

TDEE (Total Daily Energy Expenditure) is the number of calories the body needs for basic metabolism and exercise. Therefore, the TDEE is always higher than the BMR. TDEE is one of the main parameters that can be used to increase or decrease weight. Once the BMR is calculated, the target and effort can be determined by following the guild lines below.

Task :

  • From 1 to 1.3 to increase weight
  • 0 to maintain
  • From 8 to 1.0 for weight loss

effort :

  • 2 for sedentary people with workplaces and without sports;
  • 4 for people who practice light sports 1 to 3 times a week;
  • 5 or people with moderate physical activity from 2 to 4 times a week or work related to physical activity;
  • 7 for people who play sports 4+ times a week or work with significant physical activity;
  • 8 for active people who play sports and have a job with a significant amount of physical activity.

Therefore, TDEE should be;

Similarities Between BMR and TDEE

  • BMR and TDEE are two types of calorie measurements used by the body.
  • Both are important in defining a healthy diet.

Difference Between BMR and TDEE


BMR refers to the metabolic rate that occurs when a person is at rest in a warm environment and is in a post-absorption state and has not eaten for at least 12 hours, while while TDEE refers to the number of calories burned per day.


While BMR is the amount of energy required for the body’s basal metabolism, TDEE is the amount of energy required for both basal metabolism and exercise. This is the main difference between BMR and TDEE.


When we look at these two values, BMR is the basic energy requirement of the body at rest, while TDEE is always higher than BMR.


Although the BMR value can be calculated using the Harris-Benedict equation, the TDEE value is calculated by multiplying the BMR by the activity factor.

Weight Gain / Loss

BMR does not affect weight gain or weight loss. However, calorie intake should be greater than TDEE for weight gain, while calorie intake should be less than TDEE for weight loss.


BMR is the number of calories required for the body’s basic metabolism at rest, while TDEE is the total energy required by the body when exercise is taken into account. TDEE is important in weight gain or weight loss.The main difference between BMR and TDEE is the type of energy considered by each parameter.


1. “BMI and BMR”. Lose weight,

How to lose weight without losing muscle mass

Anyone can lose weight , but weight loss does not always lead to an improvement in figure or appearance. The body is not adapted to the rapid physiological changes that occur after rapid weight loss. So, question : “How to get rid of fat without losing muscle mass?”

Weight loss versus fat loss

While the two words can be used interchangeably to describe fitness goals, there is a difference.

Weight loss

Weight can be anything from fat to water / sweat, muscle, glycogen, feces and more.

While this is normal and even sometimes necessary to strive for weight loss in any way possible, focusing on fat loss will give you the most bang for your buck.

Fat loss

Fat burning is a more reliable solution for improving and maintaining ideal body composition and overall weight. Water, feces, and glycogen come and go throughout the day. But body fat remains until you create a calorie deficit with energy expended.

What is fat and how is it accumulated in the body

Essential Fat is found in your nerves, brain, bone marrow and membranes and is essential for hormone health, brain function, fertility, temperature regulation, vitamin absorption, and more.d.

Subcutaneous fat is located under the skin and is what most people call body fat.

Visceral fat is found in the abdominal cavity around the organs and is called “abdominal fat” . Storing too much visceral fat often causes chronic diseases such as diabetes, stroke, heart disease, and cancer.

How does fat gain occur?

Our bodies naturally store some fat for energy and normal physiological functions, but excess fat gain is the result of too many calories, too little physical activity, or a combination of both. Calories is energy, and what our body does not need, it is stored as fat as a reserve .

Other factors:

  • Age
  • Race / Ethnicity
  • Floor
  • Genetics
  • Metabolism
  • Insulin
  • Culture
  • Certain medicines
  • Bad dream
  • Mental stress

Metabolic rate

Each of us requires a certain amount of calories to maintain basic life functions such as respiration, circulation, cell production, etc.d.

This is called the base metabolic rate ( BMR ). The body also burns a certain amount of calories at rest, which is called resting metabolic rate or resting energy expenditure ( RMR or REE ).

Learning your BMR can help you gain, lose, or maintain your weight safely and effectively because it essentially gives you a starting point or helps you determine the calories you need to maintain your weight.By determining the BMR, you will see how much calorie deficit is needed to burn fat.

How is the loss of muscle mass

Since skeletal muscle tissue is mainly composed of protein, which is a macronutrient, like carbohydrates (the primary source of energy) and fats, it is also used as an energy source, albeit to a lesser extent. But first of all, protein is broken down into amino acids for muscle recovery, growth and other processes in the body.

How to lose weight without losing muscle mass

Moving too quickly towards your weight loss goal can be counterproductive, especially when you’re just starting out on a diet.

This is in part due to the fact that anyone who ends up losing weight too quickly does not have the discipline or willpower to maintain healthy habits that will guarantee weight retention. Losing weight too quickly is also harmful to skin, energy levels, hormones, the immune system, bones, and metabolism.

General recommendation for safe and effective weight loss of 0.5 kg and 1 kg per week .

You run the risk of losing more muscle mass, being deficient in certain nutrients, and possibly other unpleasant side effects from losing weight too quickly.

Reduce stress

Chronic mental and physical stress is a serious killer that affects your heart and many other normal body processes.When the body is under stress due to lifestyle factors, the hormones adrenaline and cortisol are released by the body as a defense mechanism. Change your diet, sleep, activity level, and try meditation.

Do some form of resistance training

Resistance training is an important component of maintaining and building muscle mass, even if your goal is to burn fat. Plus, you’ll look a lot better with your clothes on (and without them).

As with any resistance training program, you must continually increase the load, at least weekly or biweekly.

Make a plan for endless hours of cardio / don’t overtrain. Cardio is good for health and fitness. But the problem is that you are doing too much cardio and not eating a proper diet to maintain your muscles.

It’s the same with resistance training. Many trainees simply take every opportunity to go to the gym or workout.When you lift weights, do push-ups, etc., the muscles actually break down rather than build up. Rest, sleep and good nutrition are what make your muscles bigger and stronger.

Use additives

Supplements at 100% Compatible with any fitness regimen. While they will never replace a good diet, they do help a lot.

For example, countless studies have shown that whey protein powder has an excellent initial effect on muscle synthesis, which is protein building.

The best time to take whey is right after resistance training. And in general, a high-quality source of protein, which can really be a great addition to your diet at any time.

Another supplement that supports muscle growth is creatine. This amino acid has received worldwide recognition for its benefits in strengthening muscles, increasing strength and performance.

Be sure to read about it

Basal Metabolism Calculator in BMR

BMR Calculator

Basal Metabolism Calculator or BMR Calculator is a tool that allows you to find out the minimum amount of energy your body needs to stay alive.Basal metabolic rate is the basal metabolic rate, mainly dependent on lean body mass. Calculating BMR is important because if you don’t know what the least amount of calories your body needs, you can become tired and lethargic. Your body will not perform its basic functions. So it is better to understand BMR using this basal metabolic rate calculator.


Are you on a weight loss mission and want to know what is the least calories you need to stay alive, then is this BMR calculator the tool you need?

BMR Calculator or Basal Metabolic Rate Calculator calculates the number of calories your body needs to function properly.If you want to know what my BMR is, you need to calculate BMR with this BMR calculator. Basic metabolism depends on the muscle mass that you have in your body. If you are more muscular, your BMR will be higher than that of someone who is just fat but lacks good muscles. And your muscles need energy to keep working, and if your body is not receiving the least amount of energy, it will weaken your muscles and you will start to feel tired and sluggish.

What is BMR?

As mentioned above, BMR or Basal Metabolic Rate is the body’s calorie intake at zero activity.In other words, it is the amount of energy you need for your healthy survival. And if your body doesn’t get that minimum amount of calories, your basal metabolic rate will drop and you will start to feel tired without the energy to do something. So it is important for every person to calculate BMR and how to calculate BMR, you can calculate base metabolic rate with our efficient base metabolic rate calculator.

How to Calculate BMR Using Basic Metabolism Calculator?

This Basal Metabolism Calculator is intended for laymen, so everyone can use it easily.No technical skill or BMR formula is required here. All you have to do is enter basic numbers such as your age, gender, your weight and your daily activity level, and calculate your BMR by clicking or tapping on the calculation button. When entering information, be sure that this information that you provide to us when calculating BMR will never be stored anywhere and will not be used for any other purpose. This information is only used to calculate your BMR, and when you leave a page or site, this information is no longer there.

How to Use a BMR Calculator to Lose Weight?

This basal metabolic rate calculator can be a handy tool for people looking to lose weight. We often watched people who started their weight loss mission without proper information, we soon found them in the hospital, because they felt that watching is the only way to lose weight, and in order to lose weight, they forgot that their body needs a certain amount calories per day for routine tasks such as breathing, thinking, circulating blood, digestion, etc.And when your body does not receive this energy, you are more likely to pass out.

So, if you want to lose weight, the first thing you need to know is your basal metabolic rate. Calculate BMR using this basic metabolic calculator and keep this in mind when planning your weight loss diet. If you have fat in your body, you can afford to keep your daily calorie intake lower than your BMR, because then your body fat will be used to fill this gap, and therefore, you will begin to lose fat.

But if there is no fat in your body, but only muscle, you must take care of your BMR. You cannot consume fewer calories than the minimum required amount of energy, otherwise your body will not function well.

Factors that affect BMR

The list of factors that can have a direct or indirect but significant impact on your BMR is long. Here we will discuss several factors that affect BMR.

Age: This is the most important factor in most body-related metrics and ratios such as BMR, RMR, BMI, etc.The first thing you need to know when calculating BMR is your age. Age is directly used in the BMR formula, and basal metabolism is inversely proportional to age, that is, the higher the age, the lower the BMR will be.

Gender: This is another factor that determines your BMR when calculating BMR. Men tend to have more muscle mass, so their BMR is usually higher than women.

Daily Activity: This is a factor that influences BMR scores. If you are active and exercise daily, your BMR will be high.Although, on the other hand, if you don’t have an active routine, and exercise is something that you don’t even care about, then your basal metabolic rate will be much lower than that of an active person.

Body Size: Keep in mind that metabolic rate increases with height, weight and even surface area.

Body Composition: According to experts, if muscle mass increases, then metabolic rate also increases. Also, adipose tissue has less metabolic activity than muscle tissue.

Climate and body temperature. People living in areas with tropical climates usually have a BMR of 5-20 percent higher than people who live in areas with higher temperatures, as it takes energy to keep the body cool. Remember that exercise / exercise done in hot weather also creates additional metabolic stress.

Hormonal levels: Thyroxine (T4) is a key hormone that has a significant effect on BMR and is secreted by the thyroid gland.Hypothyroidism is a relatively common condition, especially in women close to or after menopause. Also, a person with a weight problem and if his / her thyroid function proves to be low, then he / she should consult a healthcare professional for treatment.

Health. Optimistic research suggests that illness, fever, or injury can double the resting metabolic rate (RMR).

Well, you don’t need to get involved in complex calculations using the basal metabolic rate formula, but make it easier using this BMR calculator or basal metabolic rate calculator.

Frequently Asked Questions:

How is BMR calculated?

It’s very simple and easy, you can easily do the math yourself with a simple equation:

If you are a man then;

BMR = (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

For example;

Weight = 170 lbs

Height = 5’11 ”

Age = 43

BMR = 66 + (6.23 x 170) + (12.7 x 71) – (6.8 x 43) = 1,734.4 calories

If you are a woman, then;

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For example:

Weight = 130 lbs

Height = 5’3 ”

Age = 36

BMR = 665 + (4.35 x 130) + (4.7 x 63) – (4.7 x 36) = 1,357.4 calories

  • You need to calculate your daily calorie requirement soon by multiplying your BMR by your activity level:
  • If you rarely exercise, then you need to multiply your BMR by 1.2
  • If you do sports 1-3 days a week, then you need to multiply your BMR by 1.375
  • If you exercise 3-5 days a week, then you need to multiply your BMR by 1.55
  • If you have exercise 6-7 days a week, then you should multiply your BMR by 1.725
  • If you exercise every day and do physical work or even twice a day, then you need to multiply your BMR by 1.9.

From the examples given:

If a man exercises 3 days a week, then his daily calorie requirement is 1734.4 x 1.55 or 2688.3 calories.

If a woman exercises only 6 days a week, then her daily calorie requirement is 1,357.4 x 1,725 ​​or 2,342.5 calories.

How much BMR is it normal?

Typically, men have a BMR of about 1600-1800 kcal per day, and when it comes to women; they have a BMR of 1550 kcal per day.But remember that this is a variable.

It is best to use the above calculator to track your BMR!

How do you calculate your BMR to lose weight?

All you need is your height, weight and age to perform these calculations! If you want to gain weight in kilograms, then you should divide the weight in pounds by 2.2. And, if you want to calculate your height in centimeters, then you need to multiply inches by 2.54.

For men:

BMR = (9.99 x weight in kilograms) + (6.25 x height in centimeters) – 4.92 x age in years + 5.

For women:

BMR = (9.99 x weight in kilograms) + (6.25 x height in centimeters) – (4.92 x age in years) – 161.

Well, these predictive equations simply provide a basis for estimating calories, and remember that metabolic rate varies with genetics and muscle mass.

What is your BMR base metabolic rate in kcal per day?

BMR = 1766 kcal / day

According to experts, the RMR value averages between 50 and 70 percent of a person’s daily energy expenditure.Keep in mind that your basal metabolic rate slows down by about 2 percent every 10 years after 20 years. This is the main reason why most people gain weight as they get older, while maintaining the same calorie count.

The higher the BMR, the better?

Well, the composition of individual muscles and fat in the human body is referred to as LBM or lean body mass, this is a key indicator that is able to maintain a high BMR in the long term.However, a person with higher lean body mass (LBM) will enjoy a higher basal metabolic rate than a person of the same weight with a higher percentage of fat and will even burn more calories naturally as well.

Should I Eat Less Than BMR To Lose Weight?

According to several studies, any amount less than your normal total daily energy expenditure (TDEE) can result in excess fluid loss, it just depends on how quickly you see results.Medical experts show that a person must subtract 500 calories from their diet each day in order to lose one pound of fat per week.

What increases the basal metabolic rate?

As we mentioned above, there are several factors that affect BMR, your metabolism increases as your weight, height and surface area increase.

What should be your basal metabolism?

BMR is said to be the number of calories needed to keep your body at rest.BMR is sometimes referred to as the body’s metabolism, so any increase in your metabolic weight, such as exercise, will increase your BMR. To track your BMR, you just need to enter values ​​in the specified field of the accurate BMR calculator.

What is metabolic food?

Metabolic Meals is a Missouri food delivery service that helps relieve the stress of weight loss and maintain health. The service offers a rich menu of dishes prepared by the chef, which are made with the highest quality and the freshest ingredients.These foods help you gradually lose those extra pounds while improving your health.


The calculation that you receive through the above calculator is only an estimate and is taken into account for educational purposes only, for further inquiry you should consult MEDICAL EXPERTS!

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90,000 Weight Management – DoctorNearYou.gr

Weight loss

Learning proper nutrition from the first lesson and an individual approach are the key to persistent and effective weight loss!

Your program:

  • Developing a personalized diet according to your needs, preferences and weight loss goal
  • Effective weight loss through nutrition education and behavior modification
  • Step-by-step guidance and monitoring not only to achieve the goal, but also to maintain the result
  • Qualified consultation including patient history
  • Diagnosis of body composition (muscle and fat measurement)
  • Analyzing and evaluating your eating, exercise and drinking habits
  • Personalized advice and a diet and exercise plan that you can take with you
  • Personal Health Card
  • Personal support throughout the program.Healthy eating means freedom and choice

Detox – Anti-Aging

Boost your immune system and discover new strength, energy and vitality through targeted detoxification of your body. You will learn about toxins, pollutants and environmental factors that affect your body. A detox diet promotes the elimination of toxins and weight loss.

With the right measures, you can slow down the biological aging process and maintain a high quality of life for as long as possible.You will study and analyze your own habits and behaviors that can potentially shorten or lengthen your life. Using basic diagnostics, we can help you determine how your actual age differs from your biological age and what you should do to maximize your life span.

Your program

  • Qualified consultation, including patient history
  • Developing individual diet plans according to your needs and preferences
  • Diagnosis of body composition (muscle and fat measurement)
  • Cleansing the digestive tract
  • Analyzing and evaluating your eating habits, exercise and drinking
  • Planning your individual detox diet and wellness treatments Detox
  • Final consultation and advice on how to maintain and improve your level of health
  • Step-by-step guidance and monitoring not only to achieve the goal, but also to maintain the result
  • Individual recommendations, plus a diet and exercise plan that you can take away
  • Personalized support throughout the program Your Detox Diet
  • Daily detox drink and detox tea
  • 5 meals a day based on the Cretan diet
  • Special diets eta during colon cleansing and restoration of intestinal flora

Rapid weight loss through medication, diet and exercise

Obesity is a widespread chronic disease associated with cardio-metabolic disorders, cancer and osteoarthritis.Losing weight will help reduce risk factors, but pathophysiological changes in the mechanisms that regulate energy intake and metabolism can make it difficult to lose weight and prevent weight recovery. Medication and surgery can help with weight loss, but a comprehensive and combined approach can offer hope for sustainable weight management.

Obese patients for whom a drug-based approach may be recommended:

  • Patient who was unable to lose weight on diet and exercise alone
  • Patient whose weight loss on diet and exercise stopped
  • Patient who lost weight through diet and exercise but now begins to regain lost weight

Your program:

  • Developing personalized diet plans according to your needs, preferences and your weight loss goal
  • Effective weight loss through nutrition education, pharmacology and behavior modification
  • Personalized exercise program
  • Step-by-step guidance and monitoring for more than to achieve the goal, but also to maintain the result
  • Qualified consultation, including patient history
  • Diagnosis of body composition (muscle and fat measurement)
  • Assessment of metabolic rate
  • Analysis and assessment of your eating, exercise and drinking habits
  • Individual recommendations and a diet and exercise plan to take with you
  • Personalized support throughout the program

Power Recommendations

We tailor our advice to suit your personal needs, habits and goals.Proper nutrition is the key to happiness and well-being. Eating a healthy and balanced diet is not always easy. It is not only about avoiding certain foods, but also about following a balanced diet. With the right dietary advice, tailored to your needs, you can improve your quality of life. The program also includes the areas of special diets for the treatment of diseases, food allergies and food intolerances, as well as vegetarian and vegan diets.

Our services:

  • Individual support before, during and after meals
  • Individually planned meals with the optimal amount of food
  • Lunch with a nutritionist, where you will be advised on how to handle fast food, restaurant food and business lunches
  • Personal advice on Buffet breakfast time
  • Customized dietary day schedule
  • Personalized diet and exercise plan, including exercise and nutritional advice
  • Easy-to-understand information on carbohydrates, proteins and fats
  • Information on minerals, vitamins and vitamins additives
  • Advice on correct drinking
  • Information on artificial sweeteners

Body composition analysis

Body composition analysis is a method of describing what the body is made of.It contains fat, protein, minerals and body water. This method describes weight more accurately than BMI. Body composition analysis can accurately show changes in body fat, lean mass, and body fat percentage, helping you define your goals and achieve them!


  • Weight
  • Body Fat Percent
  • Body Fat
  • Lean Mass
  • Bone Mass
  • Body Mass Index (BMI)
  • Body Rating
  • Total Body Water Mass (TBW)
  • Basal Metabolic Rate (BMR)
  • Visceral fat mass
  • Presence of edema, retention or dehydration, etc.d

Estimated metabolic rate

Slow or fast metabolism means whether your body is burning fewer or more calories than normal. Prolonged dieting or excessive cardio can slow down your metabolism. Strength training or temporarily increasing your calorie intake can help restore your metabolism. A slow metabolism results in less calorie burn during the day and, as a result, difficulty in losing weight or maintaining weight loss.

Estimating metabolic rate helps us understand:

  • Sources of resources your body uses during daily activities
  • Your metabolic process
  • Your diet based on your metabolism and fitness goals
  • Helps to assess your body’s needs and achieve 100% of your goal
  • Sources of resources

Your body uses a mixture of carbohydrates as a source of energy to support life and your daily activities.A high dependence on fat for fuel is one of the most reliable indicators of cell health and is closely related to a low likelihood of gaining or regaining weight.

Contact us and we will create a program to suit all your needs

Contact us

Metabolic rate Weight loss rate

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Losing weight with a slow metabolism. If someone has a low metabolic rate, they can still lose weight;..
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This free BMR calculator calculates your Basal Metabolic Rate based on well known formulas. Find out more … Supplements – Some supplements or medications increase BMR, mainly to aid weight loss. Caffeine is …
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Your basal metabolic rate helps determine how many calories your body burns each day, and that is…
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This means that as you continue to lose weight, your basal metabolism will decrease or slow down.
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Find out if your metabolism is affecting weight loss – or weight gain … the use for these basic functions is known as your basal metabolic rate – what you might call metabolism.Read more

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From my post on metabolic testing, I know that my resting metabolic rate is 1127 calories. My lifestyle …
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Is your metabolic rate determined by your genes? If so, can you speed up the slow metabolism with exercise, medication, or…
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By J. Connolly 1999 Cited by 33 Related articles
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Use this BMR calculator to determine your resting basal metabolic rate. There are several variables that are used in …
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What can you do to speed up your metabolism to help you burn calories and lose weight? … the energy your body needs to carry out these chemical processes is called the base metabolic rate (BMR).
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A little past research shows that most of the differences between the basal metabolic rate of any two people…
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Doing so can make losing weight difficult and maintain it …. Although the metabolic rate inevitably slows down during weight loss and continues to slow down during weight maintenance …
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Your basal metabolic rate (BMR) is the number of calories you burn at rest.The safest way to deal with …
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This helped raise the obesity rate on average. But not everyone overeats and gains weight, and …
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Equation to calculate your BMRMen: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) -…
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People try and, as I said in my last blog, lose weight in six months, then lose weight …
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Resting metabolic rate can make it easier to achieve weight maintenance and weight loss goals.
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To lose weight, you must eat fewer calories than your body burns each day. It seems simple enough.What’s not so easy …
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There are a wide variety of fad diets and scam diets that promise unrealistic results that seem too good to be true. While it may be tempting to believe that drinking only apple juice for a week can help you lose 10 pounds in seven days, it just isn’t possible. In a truly successful weight loss program, there is one important ingredient that most dietary whims lack: it is important to find a balance between calories burned and consumed.The Diet Channel reports that the average body needs 2,000 calories a day, but whether you can consume 2,000 calories a day and still lose weight is another story.

Climb the stairs and burn a few extra calories a day.

Calculating your basal metabolic rate

It is important to understand that the average body needs 2000 calories a day to get by; this does not necessarily mean that your body needs exactly 2,000 calories.You may need more or less, and this can depend on many factors. The first step in figuring out how many calories your body needs is to determine your base metabolic rate, or BMR.

Find your BMR by following the Harris-Benedict formula. There are different formulas for men and women. If you are a male, calculate your BMR using the following formula: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years).

Applying your BMR

Your BMR is used to calculate the number of calories your body needs to maintain your body.People who are more active consume more calories on a daily basis than those who lead more casual lifestyles. If you do very little exercise, multiply your BMR by 1, 2 to get your daily calories.

The most active people, who often play sports or have extremely hard physical work, should multiply their BMR by 1, 9 to get the required number of calories.

Intake versus Burning Calories

While a lot of weight loss comes from keeping track of the number of calories you eat, some of that also burns calories.You cannot always strictly regulate the amount of calories you consume per day. Unexpected lunch dates, odd cravings, and other factors can affect your calorie intake, but that shouldn’t be a bad thing.

You can still consume quite a few calories, even too many calories, and still lose weight as long as you can create a deficit through exercise. MayoClinic.com equates 3,500 calories to one pound of fat.Over time, every 3,500 calories you burn can equal one pound of lost fat. Exercise burns calories, and the more calories you eat, the more calories you need to burn to create this deficit.

Create a Calorie Deficit Creatively

Find creative ways to get in the exercise you need to burn calories. Do a little research and explore different ways to exercise so you can have fun working towards your goal.The more fun the exercise is, the more likely you are to do it. The more you exercise, the more calories you burn. The more calories you burn, the more calories you can consume while adhering to your weight loss goals.

The Diet Channel offers small efforts to burn excess calories, such as cycling to work, climbing stairs instead of an elevator, or walking your dog instead of letting it go to the backyard.The little things matter and they can end up burning those extra calories.

Don’t cut too many calories

While cutting and burning calories is an important part of weight loss, there are some dangers in cutting too many calories from your diet. Calories are a measure of energy; the more calories in your body, the more energy you have to burn. MSN Health warns that any diet that consumes less than 800 calories a day can be a problem as it puts your body on a “fasting mode.”

This is the reason that so many people are dieting while dieting; if your body thinks you are hungry, it will not burn fat. In contrast, a body that thinks it is starving will save calories and energy, making it harder for you to lose weight. Instead of dangerously lowering your calorie intake, eat the right types of food and do plenty of exercise to create the deficit you need to lose weight.

90,000 Rospotrebnadzor noted weight loss for those who had suffered a severe form of COVID-19

MOSCOW, July 23 – RIA Novosti. Almost all patients with coronavirus in moderate or severe form note weight loss, depending on the severity and manifestation of COVID-19, it can last for a long time – up to a month or more, until comprehensive treatment is carried out, the deputy director for clinical work of the FBUN told RIA Novosti MNIIEM named after G.N. Gabrichevsky Rospotrebnadzor, Doctor of Medical Sciences Tatyana Ruzhentsova.

“Weight loss is noted by almost all patients with coronavirus infection in moderate or severe form.With small changes, within five kilograms, along with good health, especially if the weight was overweight before the illness, nothing needs to be done. If, after the end of the course of treatment for coronavirus infection, body weight continues to decrease, then you need to contact a therapist or infectious disease specialist to establish the cause and receive recommendations for treatment, “Ruzhentsova said.

She noted that the duration and severity of body weight loss depends on the duration, severity and manifestations of coronavirus infection.In case of gastrointestinal disorders, weight can decrease for a long time, up to one month or more, until complex treatment is carried out not only for COVID-19, but also for complications, the agency’s interlocutor explained.

In turn, a junior researcher of the clinical department of the FBSI MNIIEM named after G.N. Gabrichevsky, therapist Daria Khavkina clarified that almost any disease causes changes in metabolism in the body, in case of an infectious pathology, the body’s forces are aimed at combating the pathogen.In addition, impairment of smell and taste, depression, a large number of drugs used for coronavirus infection contribute to weight loss, the doctor said.

According to her, timely complex therapy with vitamins and a rational diet containing a sufficient amount of proteins, fats, carbohydrates and fiber can prevent weight loss. At the same time, the peculiarities of the course of coronavirus infection and chronic diseases of the patient should be taken into account, Khavkina emphasized.