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BMR Calculator for MEN

   BMR calculator for MEN

BMR calculator for WOMEN

   BMR calculator for WOMEN

BMR

 

Basal metabolic rate (BMR) is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting). Find your BMR with this handy calculator! 

You don’t need to compete in a triathlon just to burn off breakfast, lunch and dinner. The human body requires a significant amount of energy (calories) just to function. Every day, your body must breathe, circulate blood, control your body temperature, grow new cells, support brain and nerve function and contract muscles. Just to stay alive requires a lot of energy. The amount of energy or calories that the body needs to keep all of this going while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day. Your BMR is almost 60 percent of your total energy burned each day.

While we cannot magically change our BMR right away. Knowing your personal BMR number and how it’s calculated, and which factors most influence your metabolism, can help you use this data point to create a smarter strategy for weight loss (or maintenance).

BMR: How we Calculate

To calculate BMR accurately, a professional takes measurements of carbon dioxide and oxygen after the client has fasted for 12 hours with eight hours of sleep. This can be expensive and time consuming, so a rough estimation of this data is possible by using the Mifflin-St. Jeor equation, a formula introduced in 1990. Since it’s proven to be more accurate than previous BMR formulas, the Mifflin-St. Jeor equation is now considered to be the standard when it comes to calculating ones BMR.

Mifflin St. Jeor 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

“Note: you’ll want to use BMR as a rough estimate to set your basic needs.

Weight and height: The more mass you have, the more fuel you need to sustain your larger organs, hence heavier and taller individuals have a higher BMR. When you lose weight, your BMR decreases and you require fewer calories per day. In contrast, when you gain dense, heavier muscle, your BMR will increase.

Gender: Since body composition (ratios of lean muscle, bone and fat) differ between men and women, research shows a woman’s BMR is typically around five to 10 percent lower than a man’s.

MACROS

What is a macro

We’ve all read our friends Facebook posts, Instagram #tags referring to “getting your macros”. This is short for macronutrients or carbohydrates, fats, and proteins. These three are fundamental components of every diet. Carbohydrate is used by the body as a source of energy, its converted into glycogen (for muscles and liver) and glucose (for the brain). Protein, top of the ladder for fitness nutrition, used to build muscle and found in foods like soy, meat & dairy. Fat always gets a bad name because it has the most calories or nutrient dense. Fats are very important for hormones, insulation for nerves, skin, hair, etc.

 

Getting them right

Get macro proportions right and weight management can be alot more effective than the somewhat dated calorie counting. Now read on and I’ll explain my dated calorie counting claim. The traditional calorie counting system doesn’t take into account what you’re eating (good & bad) just the packet calories. Calorie counting the breakdown for your macros, this is much different. To note, unless you switch to the right macro divide, you may continue to consume the wrong food groups and leave yourself macro deficient. When this happens your self-control eventually breaks down. Not good.

 

How are they divided

While there are variations of macro divide the most popular seems to be 40:30:30 (40% Carbohydrates 30% Proteins 30% Fats) we use this at wellnesscoach.ie. Studies at UCLA say the breakdown is: Carbohydrate - 4 calories per gram. Protein - 4 calories per gram. Fat - 9 calories per gram. Alcohol - 7 calories per gram (yes alcohol is a macro but has “empty” calories). To get the calories and grams right requires a little bit of math.

 

How to calculate

Take the carbohydrate macro for example. As above, 40% of your calories are allocated to carbohydrates and let’s say your daily caloric intake is 2000cals. You calculate 2000 x 0.4 (multiple of 40%) = 800 calories. Now there are 4 calories per gram of carbs so divide (800÷4=200). He presto the total amount is 200 grams of carbs. Do this for each macro and you have a more accurate breakdown of your daily macro needs. Thank you.

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