Bodybuilding bmr calculator how to#
Bodybuilding bmr calculator code#

This reduction in calories should mean that you lose 1-2 pounds per week. This will create a calorie deficit or negative energy balance, forcing your body to burn stored body fat for fuel. To get leaner and lose weight, you need to lower your calorie intake to 300-500 below your AMR. Once you know your AMR, you can use it to determine how many calories you should consume per day to achieve your weight and body composition goals.

Bodybuilding bmr calculator how to#

How to Use Your AMR? Woman Stretching Leg On Mat In The Park For example, you may choose to eat less on a rest day.

As such, you should adjust your food intake according to the amount of activity on a given day. Conversely, if you do less physical activity, your ARM will be lower. Activity levels – as AMR includes calories burned during exercise, the more physical activity, the higher the value will be.Other medications can cause the AMR to fall, such as some sedatives. Supplements and drugs – stimulants can cause AMR to increase, including caffeine.Menopause also affects AMR and can cause it to increase or decrease depending on hormonal changes. Pregnancy – being pregnant causes an increase in AMR as more energy is required by the growing fetus.

Being very hot also burns more calories, as your body needs to expend energy to try and keep you cool.

Weather – cold weather tends to increase AMR as your body will have to use more energy to maintain its core temperature.

Genetics – some people have a higher AMR than others and are said to have a “fast metabolism.”.

Lost muscle is one of the factors that lead to middle-age weight gain.

Age – AMR tends to decline with age, often because of decreases in muscle mass.

Gaining muscle is one of the best ways to increase your AMR.

Muscle mass – the more muscular you are, the more calories your body uses at rest.

Consuming 2,450 calories should mean that your body weight remains relatively constant, and you won’t gain or lose body fat.įactors that may affect your AMR include: If, for example, your AMR is 2,450 calories, that means your body uses that amount of energy per day. It’s calculated by multiplying your Basal Metabolic Rate by the appropriate activity factor. Your AMR is the number of calories your body uses per day, including exercise. Go back and enter the required details, and the calculator will work correctly. If any of the boxes are outlined in red, this means you have either not entered a workable value or have not provided all the information needed. Your results should appear almost instantly.

Enter your height in feet/meters and inches/centimeters.

Choose between imperial units (pounds, feet, and inches) or metric units (kilograms, meters, and centimeters).

Just follow these step-by-step instructions, and you’ll have your results in seconds… Our AMR calculator is incredibly easy to use. Our AMR calculator does all the heavy lifting for you, so you don’t have to strain your brain!

While you COULD work all this out by hand, you don’t need to. Extra active = BMR x 1.9 (hard exercise two or more times per day, or training for a marathon, triathlon, etc.Very active = BMR x 1.725 (hard exercise every day, or exercising twice a day).Moderately active = BMR x 1.55 (moderate exercise or sports 6-7 days per week).Lightly active = BMR x 1.375 (light exercise or sports 1-3 days per week).Sedentary = BMR x 1.2 (little or no exercise, desk job).Once BMR is determined, the calculator then estimates your AMR by multiplying that number by the appropriate activity factor: (m is mass in kg, h is height in cm, a is age in years)Įach of these calculations reveals your BMR or Basal Metabolic Rate. Our AMR calculator uses two equations to determine your Active Metabolic Rate. You can estimate your BMR using this calculator. Your daily calorie expenditure without accounting for exercise is called your Basal Metabolic Rate, or BMR for short. Your AMR includes the energy you use to power metabolic functions, like breathing, pumping blood around your body, brain function, etc., as well as planned and unplanned physical activity. In simple terms, your AMR is the number of calories you burn in 24 hours, including an allowance for exercise. So, AMR is short for Active Metabolic Rate. Hearing two fitness people talking is like listening to a conversation in code! Knowing what these abbreviations mean will make learning about fitness, exercise, training, and nutrition much easier.

Bodybuilding bmr calculator code#

Copy Code What is AMR?įitness and nutrition experts love their abbreviations. Copy the below code and paste it in your web page in HTML format anywhere between start and end tag.