How to measure basal metabolic rate

As people age, their metabolism becomes slower. This is why it is difficult for older people to lose weight. However, if you want to know whether your metabolic capacity is normal, you can check the basal metabolic rate. But how do you measure the basal metabolic rate? Of course, this calculation is closely related to height, weight, and age, and the calculation methods for men and women are also different.

Basal metabolic rate

Basal metabolic rate (BMR) refers to the minimum amount of calories consumed while at rest (usually lying down). All other human activities are built on this foundation.

How to measure basal metabolic rate

The American College of Sports Medicine offers the following formula:

BMR (male) = (13.7 × weight (kg)) + (5.0 × height (cm)) - (6.8 × age) + 66 BMR (female) = (9.6 × weight (kg)) + (1.8 × height (cm)) - (4.7 × age) + 655

In addition, all large and medium-sized fitness clubs have physical fitness equipment. You only need to hold the handle of the instrument according to the coach's instructions. After a minute or two, you will be able to find out your basal metabolic rate and specific data on your body composition.

Other calculation formulas for basal metabolism: (unit: Kcal):

Men 18-30 years old: 15.3m+679 30-60 years old: 11.6m+879 Over 60 years old: 13.5m+487

Women 18-30 years old: 14.7m+496 30-60 years old: 8.7m+829 Over 60 years old: 10.5m+596

The basal metabolic rate calculation formula recommended in the book "Dietary Nutrient Reference Intake for Chinese Residents" is:

Men 18-44 years old: (15.3m+679) 95% 45-59 years old: (11.6m+879

)95%

Women 18-44: (14.7m+496)95% 45-59: (8.7m+829

)95% 1kcal=4.184kJ m: body weight, Kg

Factors affecting basal metabolic rate:

1. Muscle Increased muscle mass increases your basal metabolic rate.

2. Age Your basal metabolic rate decreases as you age.

3. Climate Living in a cold environment can increase your basal metabolic rate. When you walk around in cold weather you use more energy, and while you'll use a lot of energy in the hot summer months, you'll use more energy than in the cold winter months.

4. Diet Eating small meals frequently every day will also increase your basal metabolic rate.

5. Pregnancy It can increase your basal metabolic rate.

6. Excessive dieting will lower your basal metabolic rate.