Optimize Your BMR Calculation by Considering Muscle Mass

Human Body Muscle Mass: How to calculate new BMR?

Calculating Basal Metabolic Rate (BMR) involves considering various factors, including muscle mass. BMR is the number of calories your body needs to perform basic functions at rest. Here’s how you can calculate your new BMR, taking into account changes in muscle mass:

1. Determine your current BMR: Use the Harris-Benedict equation to calculate your initial BMR without considering muscle mass. The formula differs slightly for males and females:
For males: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
For females: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

2. Calculate your muscle mass ratio: To estimate the proportion of muscle mass in your body, use a body composition analysis method like Dual-Energy X-ray Absorptiometry (DEXA) scan, bioelectrical impedance, or skinfold measurements. These methods provide the percentage of muscle mass.

3. Adjust BMR calculation based on muscle mass: Once you have the percentage of muscle mass, multiply it by your current BMR to determine the additional calories burned by your muscles. For example, if your current BMR is 1500 calories and your muscle mass percentage is 35%, the calories burned by your muscles would be 1500 x 0.35 = 525 additional calories.

4. Calculate your new BMR: Add the calories burned by your muscles to your initial BMR. In the previous example, if your initial BMR was 1500 calories, your new BMR would be 1500 + 525 = 2025 calories.

Remember, this calculation provides an estimate of your new BMR by considering muscle mass. Keep in mind that muscle mass is just one component of BMR, and other factors such as age, gender, height, weight, and metabolic health also affect your overall metabolic rate. Consult with a healthcare professional or registered dietitian for personalized advice based on your specific situation.

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