Body Mass Index (BMI) and Basal Metabolic Rate (BMR)

Cashmere By Cashmere, 10th Jun 2010 | Follow this author | RSS Feed | Short URL
Posted in Wikinut>Health>Exercise & Fitness

Body Mass Index (BMI) and Basal Metabolic Rate (BMR) are the best indicators of success for a person who is struggling to lose weight. This offers proof of your success in easily measurable terms.


Of late I have become quite a big fan of these two terms. BMI (or the Body Mass Index) and BMR (or the Basal Metabolic Rate) are just two of the many tools people use to tackle obesity. For the totally uninitiated such as I was about a month ago these are two ways to check if you are overweight and how many calories you must intake per day to get back to your ideal weight. Lets us deal with each one individually.

Body Mass Index

Your BMI is calculated as a ratio of body weight in kg to height in square meters. Calculating the ratio has been made simple for me as I was gifted a BMI Calculator by Prevention Magazine when I got their subscription. So I have not done the Maths, but just use the calculator. Once you have your BMI number you check against the BMI scale to see how you stand. I have given the scale below.

15-19 Underweight
20-24.5 Ideal Weight
25-29 Overweight
Greater than 30 Obese
Greater than 35 Morbidly Obese

If you have read my previous posts in this series you will know that I went from a BMI of 28 to 27 in five weeks time. For how I did it read the post. BTW my current BMI is 25.5 and in a short time I should move out from the Overweight bracket to the Ideal Weight bracket.

Basal Metabolic Rate

Your BMR simply put is the number of calories that you burn in a given day if you are totally at rest. Here the weight in the equation is in pounds so multiply your weight in kg by 2.2 and you will get your weight in pounds. Now multiply this weight in pounds by 11. If you are below 20 years of age this is your BMR.

However if you are above 20 years then you need to make the following adjustment to arrive at your BMR. Now for each decade over 20 you must subtract 2% from your total. This figure that you arrive at will be your BMR. The following example will clarify what I'm trying to explain.

Suppose you weigh 65 kgs. To get your weight in pounds multiply 65 with 2.2 i.e. 143 pounds.
Now multiply 143 pounds with 11, which gives you 1573.

If you are below 20 years this is the BMR or number of calories that you consume daily to maintain your current weight of 65 kgs.

If you are 30 years old then make the adjustment of 2% less i.e. 2% of 1573 is 31.46. Now subtract 31.46 from 1573 to give 1541.54 which is your BMR.

If you are 40 years old then we need to subtract 4% of 1573 which works out to 62.92. Now subtract 62.92 from 1573 to give 1510.08 which is your BMR.

My BMI and BMR

When I started out my BMR was around 1685 and I was consuming over 2000 calories per day with no exercise worth the name. All that extra food was making me gain approximately one kg in 25 days time. There in lies my secret of having gained 15 kgs in 3 years. So I calculated my BMR with my ideal weight and the BMR worked out to approximately 1375, which showed me that if I could consume 310 calories less per day I would be my ideal weight.

310 calories is just one helping of gulab jamuns. Or two ice cream cones. Or three small bars of chocolate. This could be done I told myself. I knocked off sweets from my menu totally saving heaps of calories and I started burning calories actively by exercising. I also decided to hasten the process of reaching my ideal weight by lowering my calorie intake to 1200 per day instead of the 1375 that I needed.

To date I have burnt 28000 calories which is the equivalent of 4 kgs or 8.8 pounds if you prefer. Not bad for two month's work I would say. Lets hope the next few months see me at my ideal weight.


Basal Metabolic Rate, Bmi, Bmr, Body Mass Index

Meet the author

author avatar Cashmere
I'm a Work at Home Mom who used to be an HR Trainer, but now works as a Freelance Writer.

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author avatar drelayaraja
11th Jun 2010 (#)

Wonderful information :)

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author avatar Nalin Kumar Sharma
10th Jan 2012 (#)

Really ,given information is so nice & easy to learn.

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author avatar Konsam Dinachandra Singh
8th Feb 2012 (#)

If you can give references of those it will be very helpful for me.
It is a very important topic, with increasing prevalence of lifestyle diseases, in snap shot

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