Jinsi ya kukokotoa BMR
BMR ni nini?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic functions — breathing, circulation, cell repair, and temperature regulation. It accounts for 60–70% of total daily energy expenditure for most people.
Mwongozo wa Hatua kwa Hatua
- 1Use the Mifflin-St Jeor equation (most accurate for most adults)
- 2Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
- 3Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
- 4Multiply BMR by an activity factor to get Total Daily Energy Expenditure (TDEE)
- 5Adjust TDEE by ±500 kcal/day for ~0.5 kg/week weight change
Mifano Iliyotatuliwa
Ingizo
30-year-old woman, 65 kg, 165 cm
Matokeo
BMR ≈ 1,411 kcal/day
TDEE ≈ 1,941 kcal (moderately active)
Ingizo
35-year-old man, 80 kg, 180 cm
Matokeo
BMR ≈ 1,838 kcal/day
TDEE ≈ 2,849 kcal (very active)
Je, uko tayari kukokotoa? Jaribu Kikokotoo kisicholipishwa cha BMR
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