Calculating BMR, BMI & Body Fat Percentage at Home

Calculating BMR, BMI & Body Fat Percentage at Home

You can never achieve a great body or targeted fitness goal until and unless you are able to assess your body on different parameters. Now the problem is you can get your body tested on different parameters in any gym for a fee. However, what if I told you that you can do all that at home without any advanced equipment? Well, I already know the answer to that. So lets get started.

Different Types of Body Assessment Tools

Now there are 3 different types of body assessment tools that are most commonly used to assess the body. Let’s see what each of them are.

  • Basal Metabolic Rate
Basal metabolic rate (BMR) is the total number of calories that your body needs to perform basic, life-sustaining functions. These basal functions include circulation, breathing, cell production, nutrient processing, protein synthesis, and ion transport.
  • Body Mass Index
    Body mass index (BMI) is a value derived from the mass (weight) and height of a person. The BMI is defined as the body mass divided by the square of the body height, and is universally expressed in units of kg/m2, resulting from mass in kilograms and height in meters.
    • Body Fat Percentage
      Body fat percentage (BFP) of a human or other living being is the total mass of fat divided by total body mass, multiplied by 100; body fat includes essential body fat and storage body fat

      Basal Metabolic Rate (BMR)

      BMR can be simply defined as the amount of calories that your body requires per day for healthy functionality. To understand simply, a higher BMR represents that your body may be overweight and requires higher calorie consumption. Consuming more calories than your BMR will result in gaining weight or mass and vice versa. The formula to calculate BMR is different for men and women because of biological difference in both the gender.

      Formula for Men

      (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

      Formula for Women

      (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

       

      Use these formulas to calculate your BMR and for a more detailed guide on making your own fat loss plan, you can refer to my ebook “Design Your Own Fat Loss Plan”.

      Body Mass Index (BMI)

      To understand the function of BMI, it is simply the total mass on your body. Now the formula is same for men and women, but however, once you calculate your BMI, you would need to check it with BMI Chart to see what your BMI says about you.

      Formula

      The formula can be calculated with Metric Units or English unit. The formula to calculate BMI is as stated below:

      Metric Unit

      Weight (kg) / [Height(m)]^2

      English Unit

      703 x Weight (lbs) / [Height(in)]^2

      Now to see where you stand with your current BMI, you will need the BMI Chart.

      BMI Chart

      BMI Implication

      Less than 18.5

      Under Weight

      Between 18.5 and 24.9

      Ideal

      Between 25 and 29.9

      Over Weight

      Above 30

      Critically Over Weight

       

      Use these formulas to calculate your BMI and for a more detailed guide on making your own fat loss plan, you can refer to my ebook “Design Your Own Fat Loss Plan”.

       

      Body Fat Percentage (BFP)

      BFP seeks to simply calculate the amount of fat on your body. While the fat deposits in your body vary as per body part, the given formula will calculate the OVERALL FAT ON YOUR BODY. Now since men and women are biologically different, the formula for each one varies as stated below. However, to calculate your BFP, you’ll need to calculate your BMI first.

      Formula for Men

      (1.2 x BMI) + (0.23 x Age) – 16.2

      Formula for Women

      (1.2 x BMI) + (0.23 x Age) – 5.4

      BFP Chart

      Once you calculate your BFP, it is essential that you are able to understand what the formula is trying to tell you, therefore, the following BFP chart will help you in understanding where you currently stand.

      Description

      Women

      Men

      Athletes

      14–20%

      6–13%

      Fit

      21–24%

      14–17%

      Average

      25–31%

      18–24%

      Obese

      32%+

      25%+

       

      Use this chart to calculate your BFP and for a more detailed guide on making your own fat loss plan, you can refer to my ebook “Design Your Own Fat Loss Plan”.

       

      Conclusion

      It’s always better to know where you stand and track the changes that occurs in your body as you follow your fitness plan. Calculating these on bi-weekly basis will help you track your progress and with that you can ensure that your fitness keeps on progressing. In case you are looking for a more detailed fat loss plan that you can make around your lifestyle, then you can refer to our top selling ebook "Design Your Own Fat Loss Program”.


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