BMR information for those who want it

SHBoss1673

I wrote a blog article which goes over BMR in depth if you guys are interested, feel free to paruse it and comment, and check out my other posts that I think could help some of you out, things like protein, beginner strategies for both diet and exercise, long and short term underfeeding (which correlates directly to the "starvation mode" topic, and many other things.

http://bankshealth.wordpress.com/2011/06/07/overview-of-bmr/

and for anyone interested, no I don't make a penny or get any kind of compensation for this, it's not some kind of advertising, just a community help type thing I like to do.

-Banks

jennmoore3

Thanks, I will check it out tonight.

LaurnWhit

Is there is specific BMR formula that you recommend?

SHBoss1673

Is there is specific BMR formula that you recommend?

there are generally two BMR formulas that are considered the standard, the older Harris Benedict formula and the newer Mifflin-St Jeor formula.

both are pretty much acceptable but the newer formula is considered slightly more accurate. You can google either one, but the BMR calculator on MFP I THINK (you'd have to ask Mike to confirm) uses the Mifflin-St Jeor formula, as when I do a manual calc and compare they are within a few calories of each other.

Remember, any formula you use is going to be a rough estimate anyway, usually they can be off as much as 100 calories one way or the other, so don't go crazy about a few calories here or there when figuring it out, you're probably not close enough in actuality to matter anyway. And also, while BMR is what you burn in a day for base calories, even THAT will fluctuate day by day, so even if you have the lab test done today and it comes to (as an example) 1500 calories, tomorrow that number might be 1540 or 1480...etc. because our bodies aren't static, they change every day (as a great example of that, look at in-day weight fluctuations that happen every day to almost all of us).

melsinct

Thanks so much for the information. I have researched BMR online a bit but was still confused as to whether or not I should ever eat below my BMR. Great post!

SHBoss1673

very welcome. It's an interesting number, but it's been bandied about quite a lot recently on MFP and some of the things people think about it are pretty out there.

dracobaby82

Thanks for the information, and I loved the part of how you may know you are in starvation mode since it's so hard to tell.

SHBoss1673

Thanks for the information, and I loved the part of how you may know you are in starvation mode since it's so hard to tell.

yes, there's no "on button" to switch from starvation mode to normal metabolic rate, it's a progression that the body goes through, it takes many days to even start and many weeks to ramp up to a really bad state where you're really burning excessive amounts of muscle mass; and that's the real problem, because it's so gradual, people don't see it happening (even many trainers). Unless you're keeping track of strength and/or stamina numbers, or taking pictures of yourself two or 3 times a week and noticing changes, you probably would miss it. Very few of us recognize that we can only run at 6.4 mph for 40 minutes at a heart rate of 135 bpm as opposed to 6.2 mph with the same heart rate. I know I wouldn't notice. But that's the whole point. It's very minor changes over a long period of time, but it accumulates, and it's a killer for most people.

nicxox

Thanks for sharing you article, I found it interesting. I'm a bit confused now though... If my BMR is 1470 then why has MFP set me a target of only 1200 net calories? I'm losing weight at a steady rate at the moment, but should I be upping my calories?

SHBoss1673

Thanks for sharing you article, I found it interesting. I'm a bit confused now though... If my BMR is 1470 then why has MFP set me a target of only 1200 net calories? I'm losing weight at a steady rate at the moment, but should I be upping my calories?

MFP doesn't care what your BMR is, if you set a goal of 2 lbs per week, it'll try to get you a deficit that matches that, the only caveat that MFP makes is it won't allow you below 1200 calories with the guided deficit wizard (you can set it with the custom option if you like), but that doesn't mean 2 lbs a week is the RIGHT calorie deficit for you, how much of a deficit you have should be based on how much fat you have to lose, and that's something YOU have to figure out on your own, although I did set up a very rough guide that could help.
it's here:

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

nicxox

Ok, so i think I will try upping my calories, even though I am losing weight at the moment I would prefer to do it healthily. If it doesn't work I can always switch back to what I'm doing now. Thanks for your help

SHBoss1673

Ok, so i think I will try upping my calories, even though I am losing weight at the moment I would prefer to do it healthily. If it doesn't work I can always switch back to what I'm doing now. Thanks for your help

good for you nicxox! My only recommendation would be to make sure what ever choices you make, they are well researched and have solid facts behind them. I.E. don't just go from a huge deficit to almost none, make sure the choice you make is because you researched where you're at now, researched where you want to be, why you want to be there, and what it takes to get there, then using those goals and facts, set up a reasonable plan to get you there, with waypoints along the way so you can track progress, and be ready to deal with obstacles along the way (plateaus, vacations, special occasions...etc.)

ladyhawk00

Bump

pandafoo

well written and informative! props to you! :drinker:

LisaKyle11

bump!

northernlights907

bump

KellyBurton1

I read on here another way of finding your BMR was to wear your HRM for 10 minutes without moving, just lye still with no noise. I tried it and it was very close to what MFP gave me. The problem was for me I stayed at the number or lower for way to long. Considering my job is pretty much about running around and after work I would have a workout. I havnt lost any weight for so long and I became sick more offen and could relate to some of the signs you had mention in your post. Out of curiosity I *kitten* my HRM while doing cleaning around the house, I minus the time I would normally burn from the calories I did burn. I was surprise from the amount I burn. It made me realize that I always burning a bunch of calories from my work. I always counted my excerise but never the one from work. Which I believe put me in a huge calorie deficit. and starvation mode. although I already lost alot of weight by what use to work for me, no longer applies. I beleive the more in shape I became and the better I felt the more on the move I became.

SHBoss1673

I read on here another way of finding your BMR was to wear your HRM for 10 minutes without moving, just lye still with no noise. I tried it and it was very close to what MFP gave me. The problem was for me I stayed at the number or lower for way to long. Considering my job is pretty much about running around and after work I would have a workout. I havnt lost any weight for so long and I became sick more offen and could relate to some of the signs you had mention in your post. Out of curiosity I *kitten* my HRM while doing cleaning around the house, I minus the time I would normally burn from the calories I did burn. I was surprise from the amount I burn. It made me realize that I always burning a bunch of calories from my work. I always counted my excerise but never the one from work. Which I believe put me in a huge calorie deficit. and starvation mode. although I already lost alot of weight by what use to work for me, no longer applies. I beleive the more in shape I became and the better I felt the more on the move I became.

HRM's do not take accurate resting HR readings, that won't work. Only use an HRM when you're doing exercise, otherwise it will be all over the place. Very inaccurate.

There are two ways to figure out your BMR, use a formula and you'll get a number that's probably pretty close, or go to a lab and have your RMR tested and multiply by .9 (that's POINT nine) because BMR is about 10% lower than RMR and about 30 to 40 percent lower than AMR.