Cara Menghitung BMR

>Hello Sohib EditorOnline! Have you been struggling to lose weight or trying to find the perfect diet plan but not seeing any results? Well, let me introduce you to BMR – Basal Metabolic Rate. BMR is crucial in weight loss and maintaining a healthy lifestyle. In this article, we will dive into the details of BMR and how you can calculate it.

What is BMR?

Basal Metabolic Rate (BMR) is the amount of energy your body requires to function while at rest, including breathing, heart functions, body temperature regulation, and other functions. Essentially, your BMR is how many calories you burn just by existing. Your BMR is influenced by factors such as age, gender, weight, height, and body composition. Understanding your BMR is essential when creating a personalized diet and exercise plan.

Factors Affecting BMR

Before we dive into how to calculate BMR, let’s explore the factors that affect it.

Age

As you age, your BMR decreases. This is because your body loses muscle tissue and replaces it with fat, and fat burns fewer calories than muscle.

Gender

Men generally have a higher BMR than women since they have more muscle mass.

Weight

The more you weigh, the more calories your body burns to maintain your weight.

Height

Taller people tend to have a higher BMR than shorter people since they have a larger body surface area.

Body Composition

Body composition refers to the ratio of fat to muscle in your body. Muscle burns more calories than fat, so people with more muscle mass tend to have a higher BMR.

How to Calculate BMR

Calculating your BMR is easy if you know the formula. There are two common formulas used to calculate BMR:

Mifflin St. Jeor Formula

The Mifflin St. Jeor formula is the most accurate way to calculate BMR. It takes into account age, gender, weight, and height.

Gender	Formula
Male	(10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
Female	(10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

For example, a 30-year-old male who weighs 70 kg and is 170 cm tall would have a BMR of:

(10 x 70) + (6.25 x 170) – (5 x 30) + 5 = 1,707.5 calories

Harris-Benedict Formula

The Harris-Benedict formula is another common way to calculate BMR. It takes into account age, gender, weight, height, and activity level.

Gender	Formula
Male	88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Female	447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

For example, a 30-year-old male who weighs 70 kg, is 170 cm tall, and has a sedentary lifestyle would have a BMR of:

88.362 + (13.397 x 70) + (4.799 x 170) – (5.677 x 30) = 1,692.75 calories

FAQ

Q: How important is BMR in weight loss?

A: Your BMR plays a crucial role in weight loss. By knowing your BMR, you can determine how many calories you need to consume to lose weight. If you consume fewer calories than your BMR, your body will start using fat cells for energy, resulting in weight loss.

Q: Can I increase my BMR?

A: Yes, you can increase your BMR by building muscle mass through strength training and eating a healthy diet. Cardiovascular exercise can also help to boost your metabolism temporarily.

Q: How often should I recalculate my BMR?

A: It is recommended to recalculate your BMR every 6 months or whenever your weight changes significantly.

Q: Is BMR the same as metabolism?

A: No, BMR is just one component of your metabolism. Your metabolism also includes the energy you burn through physical activity and the thermic effect of food (the energy you burn when digesting food).

Q: How accurate are BMR calculators online?

A: BMR calculators online can provide a rough estimate of your BMR, but they may not be as accurate as using the Mifflin St. Jeor or Harris-Benedict formulas. Factors such as body composition and activity level may not be taken into account.

Conclusion

In conclusion, understanding your BMR is essential for weight loss and maintaining a healthy lifestyle. By knowing your BMR, you can determine how many calories you need to consume to lose weight or maintain your weight. Use the Mifflin St. Jeor or Harris-Benedict formula to calculate your BMR and adjust your diet and exercise plan accordingly. Remember to recalculate your BMR every 6 months or whenever your weight changes significantly.

Cara Menghitung BMR