Basal Metabolic Rate (BMR) Calculator and Body Mass Index (BMI) Calculator
Here are two calculators that you can use as guidelines for determining overall health.
|Basal Metabolic Rate|
Metabolism is the rate your body burns calories, and is impacted by what you eat and the exercise you do. Three things control your metabolism.
- TEF = Thermic effect of eating - Accounts for 5-10 percent of the calories you burn all day. This is the energy your body uses to digest each meal.
- TEA = Thermic effect of activity - Accounts for 20-30 percent of the number of calories you burn doing physical activities.
- BMR = Basal Metabolic Rate - Accounts for 60-70 percent of the calories required for your body to operate: it’s simply the energy needed to sustain a heartbeat, breathing and normal body temperature.
Because your BMR uses 60-70 percent of the calories is why you want to actively reset your metabolism to a higher rate. Doing so will burn fat even while you’re watching television.
Most people underestimate the number of calories they need each day. Now that you’ve determined your BMR, the figure will probably be higher than you thought. Don’t worry! If you follow the steps of the Plan, such as choosing good proteins, eating smaller frequent meals, and working out with weights, you will create an over-all calorie burning effect that you would not have achieved if you just reduce calories.
To understand your results:
Your Basal Metabolic Rate represents the minimum calories your body needs each day for basic function like heartbeat, blood flow, body temperature regulation, respiration, etc.. It does not include calories your body will use for movement and activity.
In order to effectively lose weight, you must eat enough calories each day to meet your basal metabolic requirements. If you eat too few calories, your body will lower your metabolism and begin to conserve energy for survival.
The Basal Metabolic Rate shown to you is based on your height, weight and gender. Eat enough calories each day, with your carbohydrate, protein and fat intake based on your plan requirements, to meet this basal metabolic requirement.
You will still be in a calorie deficit because you are eating less than your Active Metabolic Rate (the additional calories you’ll use for movement) so there is no need to eat less calories than your Basal Metabolic Rate – and doing so, again, may cause you to stall or stop losing weight.
The majority of females can safely consume up to 200 calories more than their Basal Metabolic Rate and continue to lose weight.
The majority of males can safely consume up to 350 calories more than their Basal Metabolic Rate and continue to lose.
|Body Mass Index (BMI) Calculator|
(Yes this calculator is a little old BUT it’s still one of the most accurate around!)
BMI is an indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits. The limits are:
- It may overestimate body fat in athletes and others who have a muscular build.
- It may underestimate body fat in pregnant women, older persons and others who have lost muscle mass
BMI is a good indicator of health risk and a guideline to help you decide your target weight.
Enter your height and weight in the calculator below and it will display your Body Mass Index (BMI) and your BMI classification (e.g., “Normal”). You can then drag the “needle” in the scale to see how changes in your weight effect your BMI classification.
The Calculator also includes the following measurements:
- Blood Pressure
- Body Mass Index
- Heartrate Zones
- Ideal Weight
- Measure Heartrate
- Optimum Weight
- Percent Body Fat (Circumference)
- Percent Body Fat (YMCA)
- Risk of Chronic Disease
Choose one of the nine calculators from the drop-down list.
Tip: You can drag the “needle” in the scale to different BMI levels to see how changes in your weight effect your BMI.
What Your BMI Tells You
A BMI under 20 may be associated with health problems for some individuals. It may be a good idea to consult a physician for advice.
This zone is associated with the lowest risk of illness for most people. This is the target range.
25 – 27
A BMI over 25 may be associated with health problems for some people. Caution is suggested if your BMI is in this zone.
A BMI over 27 is associated with increased risk of health problems such as heart disease, high blood pressure and diabetes. It may be a good idea to consult a physician for advice.