Smart Eating And What The Heck Is BMR

Understanding Your BMR: The Foundation of Smart Eating

Have you ever wondered how many calories your body needs daily just to function? This is your Basal Metabolic Rate (BMR)—the number of calories your body burns at rest to keep vital functions running like breathing and digestion. Knowing your BMR is crucial to determining your maintenance calorie level, which helps guide how much you should eat based on your goals.

How to Calculate BMR:

• For Women:
  BMR = 655 + (4.35 × weight in lbs) + (4.7 × height in inches) − (4.7 × age in years)

• For Men:
  BMR = 66 + (6.23 × weight in lbs) + (12.7 × height in inches) − (6.8 × age in years)

Why is Knowing BMR Important?

Once you know your BMR, factor in your activity level to determine your Total Daily Energy Expenditure (TDEE)—the calories you need to maintain your current weight.

Activity Level TDEE Multiplier Sedentary BMR × 1.2 Light Activity BMR × 1.375 Moderate BMR × 1.55 Very Active BMR × 1.725 Extremely Active BMR × 1.9

High Protein & Fiber: Game Changers

• A high-protein diet boosts metabolism, preserves lean muscle, and keeps you full longer, reducing the likelihood of overeating.

• Adding a psyllium husk fiber supplement helps regulate digestion, improve gut health, and curb hunger.

How to Use This Information

• Calculate your BMR and adjust your calorie intake based on your goal—whether you want to lose fat, gain muscle, or maintain weight.

• Keep meals high in protein and include fiber for better satiety and digestive health.

• Be mindful of your activity level and adjust your TDEE accordingly.

Ready to take control of your nutrition? Start with your BMR and let it guide your way to a healthier, more intentional fitness journey! 💪✨