![]() If you have ever used an online calculator that predicted your daily caloric needs and incorporated information like “How Active Are You” then that was an RMR calculator, not a BMR calculator. BMR is, as mentioned above, the calories associated with maintaining the necessary functions of sustaining life (things like breathing) while RMR is used as an estimate of “ordinary” non-workout caloric consumption, and therefore includes all forms of “ordinary activity” (things like cooking breakfast). One common confusion is the difference between BMR and RMR (resting metabolic rate). So in order to maximize accuracy, it’s important to make sure data like your height and weight are up to date in your WHOOP app. Using incorrect biometric data, like an out-of-date weight, can further add to the error between your BMR estimate and truth. However, their staying power should not be interpreted to be a sign of accuracy – the “Revised Harris-Benedict Equations,” which were developed in 1984 and are considered the most accurate BMR prediction using only height, weight, age, and biological sex, is still known to have only a 95% confidence level of ☒13 kcal/day for men and ☒01 kcal/day for women. While small changes to these formulas have been made in the century since, they still largely remain intact. Over 100 years ago, Arthur Harris and Francis Benedict came up with the “ Harris-Benedict Equation” for predicting BMR from height, weight, age, and biological sex. You can’t meaningfully change your BMR in a week, but add a 30-minute jog and you will increase your daily caloric consumption by anywhere from 250-550 calories. These calories are the ones you have the most control over and the primary reason why our caloric needs can vary so much from day to day. In general, the more you do, the more calories it takes to power that work. DOING THINGS (ACTIVE BURN)Īny level of activity beyond the basics of staying alive increases the rate of caloric consumption above the BMR. One study showed that 20-35% of the calories consumed as protein are used up digesting that protein. Overall, about 10% of our total caloric intake is used to process food, but this varies significantly by diet, especially by the percent of protein in the diet. ![]() For example, high fiber brown rice has a higher thermic effect than does its low fiber counterpart, white rice. Some foods require more calories to process than others. This physiological phenomenon is sometimes called the “Thermic Effect of Food” and collectively refers to the calories used to digest, absorb, and dispose of food. If you want to digest your food, you will need to spend some calories in order to break it down into usable components. ![]() It turns out there is no such thing as a free lunch. While you can increase your BMR by increasing your lean muscle mass, for the most part, this value is relatively consistent from month to month. Men and women of equivalent size and with equivalent lean muscle mass tend to have very similar BMRs. Women tend to have lower BMRs than men but this is mostly because they also tend to be smaller. The number of calories needed to maintain the basic functions of life – tasks like your heart beating, your eyes blinking, growing your hair and nails – is referred to as the “Basal Metabolic Rate,” or “BMR.” Your BMR depends in large part on your age and size. We get our energy from food and expend that energy in three ways: (1) staying alive (2) digesting food and (3) doing things. ![]() Where Calories Come From and Where They GoĬalories are a unit of energy.
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