Mifflin-St Jeor Equation
|BMR (kCal/Day) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5|
|BMR (kCal/Day) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161|
|BMR (kCal/Day) = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)|
|BMR (kCal/Day) = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)|
Most men have a BMR of about 1,600 to 1,800 kCals a day. Most women have a BMR of 1,550 kCals a day. If you are above 40, your average BMR is probably only 1,200 kCals a day.
Aerobic exercise such as running or cycling has no effect on BMR. However, anaerobic exercise, such as weight-lifting, indirectly leads to a higher BMR because it builds muscle mass, increasing resting energy consumption. The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level.
The more elderly and limber an individual, the lower their BMR, or the lower the minimum caloric intake required to sustain the functioning of their organs at a certain level.
Hereditary traits influence BMR.
Cold environments raise BMR because of the energy required to create a balanced body temperature. Likewise, too much external heat can raise BMR as the body expends energy to cool off internal organs. BMR increases approximately 7% for every increase of 1.36 degrees Fahrenheit in the body’s internal temperature.
Small, routinely dispersed meals increase BMR. On the other hand, starvation can reduce BMR by as much as 30%. A human body will make sacrifices such as energy levels, moods, upkeep of bodily physique, and brain functions in order to more efficiently utilize what little caloric energy is being used to sustain it.
Ensuring the livelihood of a separate fetus internally increases BMR. This is why pregnant women tend to eat more than usual. Also, menopause can increase or decrease BMR depending on hormonal changes.
Certain supplements or drugs raise BMR.
Temporarily increases BMR.
Leads to high BMR because thyroid hormones play an important role to regulate your metabolism. Alternatively, low thyroid production causes low BMR. Cancer can also cause high BMR due to high metabolic activity by the cancer cells in the body.
If you have a fast metabolism, you’ll have individuals who are thin despite eating huge amounts of foods. People with a slower metabolic rate tend to gain weight in areas such as the inside of the abdomen, around the organs, in the liver — this type of weight gain is associated with diseases like diabetes, high blood pressure, heart disease, stroke and a lot of other health consequences.