Basal Metabolic Rate, Body Mass Index, and Obesity

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Do you suffer from Obesity? Want to know how you can get to your ideal weight? With the proper guidance from a bariatrician and dietitian, you can achieve your weight loss goals. There are some guidelines that can help you in this matter. They can help you find your ideal weight range and tell how your metabolism works, which can help you lose weight faster.  

Read this article to get an insight into metabolism and the ways to check your ideal weight range and metabolism. 

 Obesity is the most common lifestyle disorder in the modern world. If your weight is more than 30 in the BMI (Body Mass Index) range that means you are obese. Obesity, in simple terms, means excessive body fat that can cause severe health-related problems. Obesity is quite dependent on metabolism because it is your metabolism that decides to store the extra calories as body fat or glycogen in the muscles or liver. So, it is important to know how your metabolism functions in your body to control obesity.
 BMR (Basal Metabolic Rate): It is a measure of the estimated number of calories you need to maintain the body functions at a rest state. Put simply, it’s the minimum number of calories you need to maintain the basic life functions of your body like blood circulation, breathing, digestion, absorption of nutrients, cell repair, and regeneration processes.  

BMR calculators: 

The Harris-Benedict formula, which considers weight, height, age, and gender, is a popular way to estimate BMR. 

  • Women: BMR = 655 + (9.6 X weight [in kgs]) + (1.8 X height [in cms]) – (4.7 X age in years) 
  • Men: BMR = 66 + (13.7 X weight [in kgs]) + (5 X height [in cms]) – (6.8 X age in years) 

Revised Harris-Benedict BMR equation: 

  • Men: (88.4 + 13.4 x weight) + (4.8 x height) – (5.68 x age) 
  • Women: (447.6 + 9.25 x weight) + (3.10 x height) – (4.33 x age) 

Mifflin-St Jeor equation: 

  • Male: 9.99 x weight + 6.25 x height – 4.92 x age + 5 
  • Female: 9.99 x weight + 6.25 x height – 4.92 x age – 161

The Mifflin-St Jeor equation is more accurate than the Revised Harris-Benedict BMR equation (based on the research by the ACE [American Council on Exercise]). 

RMR (Resting Metabolic Rate): Resting energy expenditure or Resting metabolic rate is like BMR, but it measures the number of calories that you burn when you are in the rest state 

BMI (Body Mass Index): The Body Mass Index helps you to find out if you are overweight or obese based on the value of your body weight (in kilograms) divided by the square of your height (in meters). It does not measure your body fat percentage or distribution.  

BMI Calculator: 

BMI calculator helps you to measure your weight to tell you if you are underweight, healthy, overweight, or obese according to your height range. It is a simple and inexpensive tool that only requires your height and weight. And the same formula applies to both adults and children.  

Here is the link to the BMI Calculator tool (from CDC): https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html 

Here is a link to the BMI Calculator tool (from the WHO):  

http://www.emro.who.int/nutrition/information-resources/bmi-calculator.html 

BMI and Obesity 

BMI is the most used tool to measure obesity. The WHO (World Health Organization) defines a BMI between 25 to 29.9kg/m² as overweight and above 30kg/m² as obese. This tool for measuring weight is easily available. And give instant results.  

According to the WHO, an optimal BMI should vary between 21 to 23 kg/m².  

How many Calories do you need? 

If you don’t have a healthy lifestyle, chances are you consume more calories than you need which results in you putting on excess weight. If you maintain your calorie count according to your body requirements, you can lead a healthy life.  

According to the US Dietary Guidelines of 2015-2020, the general guidelines for daily calorie intake for men and women are: 

  • 1600 to 2400 per day calories for adult women 
  • 2000 to 3000 per day calories for adult men

There are several factors that you need to consider before making a diet plan for your calorie intake: 

  • Height 
  • Current body weight 
  • Age 
  • Gender 
  • Physical activity 
  • Body composition 
  • Any associated diseases 

By considering these factors, you can make a healthy diet plan to match your lifestyle. 

 Tips to maintain a healthy weight 

There are several ways that help to improve your BMR for better metabolism. These include: 

  1. Take care of your diet. Eat healthy food. 
  2. Don’t skip meals.  
  3. Have a workout routine.  
  4. Get high-quality sleep every night. Sleep at least 7 to 8 hours a day.  
  5. Drink plenty of water. 
  6. Drink green tea instead of sodas, and fruit juices.  
  7. Eat naturally spicy food like capsaicin, green chilies, etc. to help burn more calories. 
  8. Drink coffee. It promotes metabolism and decreases your weight.  

 Obesity is a serious condition that needs proper treatment. With the help of a bariatrician and dietitian, you can make a treatment plan to achieve the ideal weight and live a healthy life.
 Want a life without obesity? Talk to our experts. Call us at 347-868-1060 or connect with us online at www.doralhw.org. 

 

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