Basal Metabolic Rate Calculator
Increasing Your BMR
One of the most effective weight management strategies involves raising your basal metabolic rate, and the best way to do this is by increasing your lean muscle mass and engaging in exercise with a substantial EPOC (excess post-exercise oxygen consumption) effect. Also known as afterburn, the EPOC effect experienced after some forms of intense exercise keeps your BMR elevated for up to 38 hours after completing your workout. Fitness Evolved’s boot camp training programme is designed specifically to maximise the EPOC effect to keep you burning calories at an accelerated rate between workouts.
Limitations
Of course these calculations are merely estimates, as your actual Basal Metabolic Rate depends on many factors including genetics, climate (extreme temperatures increase BMR), stress factors, activity levels and types of activity engaged in, and, very importantly, body composition. The greater your percentage of lean muscle mass, the greater your BMR. This is why the average man has a higher BMR than the average woman when all other factors are equal. Other factors that can raise or lower your BMR include certain illnesses and drugs as well as starvation diets.
From BMR to Total Caloric Expenditure
Unless you spend your days lying motionless in a dark room with no mental or physical stimulation whatsoever, you will need to adjust your BMR to account for your activity level you can do this with our Calories Per Day calculator.
If you don’t know your numbers using the imperial system use our centimeter to inches and kilos to pounds calculators.