How to Calculate Metabolic Rate & Create Calorie Deficit for Weight Loss?

As your target is to lose weight and get skinny body, you exactly need to use how many calories you have to burn to keep your body functioning properly while still you are losing weight. Therefore, it is important to know the commonly used terms for metabolic rate to create the required calorie deficit.

Basal Metabolic Rate (BMR)

The exact amount of calories your body needs to perform normal functioning for 24 hours such as lungs breathing, heart beating and normal body temperature.

Active Metabolic Rate (AMR)

Once you know your BMR, you need to add AMR with this. AMR is extra amount of calories your body needs to perform extra activities of the day such as cooking, reading, walking etc.

Resting Metabolic Rate (RMR)

RMR is almost similar to BMR but the only difference is the way of measurement as it does not need fasting like one has to do for knowing BRM.

Resting Energy Expenditure (REE)

FEE is also same as BMR and again here the same difference is the way of measurement as it just takes few hours in lab without fasting but it does not normally give the accurate numbers.

As the most important of all is BMR which will let you know AMR, you must calculate BRM first to find yours. However, keep in mind that it is different for men and women and it also takes current body weight, height and age into consideration.

Formula For MBR Calculation

Men

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)

Women

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

Formula For AMR Calculation

Once you know you BMR, you can easily calculate your AMR and for this you can apply the following formula:

If you are living a sedentary lifestyle which means little or no exercises

AMR = BMR x 1.2

If you are lightly active which means doing exercises or workout 1-3 days of the week.

AMR = BMR x 1.375

If you are moderately active which means doing exercises or workouts 3-5 days per week.

AMR = BMR x 1.55

If you are very active which means doing exercises or workouts 6-7 days a week.

AMR = BMR x 1.725

If you are extra active which means you are doing very hard exercises or workouts for 6-7 days a week.

AMR = BMR x 1.9

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