即使在休息时，你的身体烧卡通过执行基本功能来维持生命，例如：

基础代谢率是您的身体需要完成其最基本（基础）寿命的职能的卡路里数量。

Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR). While BMR is a minimum number of calories required for basic functions at rest, RMR — also called resting energy expenditure (REE) — is the number of calories that your body burns while it’s at rest.

一种lthough BMR and RMR slightly differ from each other, your RMR should be an accurate estimate of your BMR.

估计BMR的一种流行方式是通过Harris-Benedict公式，这考虑了重量，身高，年龄和性别。

Women:

BMR = 655 +（9.6×重量在千克）+（厘米的1.8倍） - （4.7×年龄）

男人：

BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

您的BMR可用于帮助您获得，丢失或维护您的体重。通过了解您刻录多少卡路里，您可以知道有多少消耗。简而言之：

如果您使用Harris-Benedict公式估计您的BMR，您的下一步是包括根据您的生活方式在日常活动中燃烧的卡路里数量：

  • 久坐。如果您获得最小或没有锻炼，请将您的BMR乘以1.2。
  • 轻微活跃。If you exercise lightly one to three days a week, multiply your BMR by 1.375.
  • Moderately active.If you exercise moderately three to five days a week, multiply your BMR by 1.55.
  • Very active.如果您每周六至七天锻炼锻炼，请将您的BMR乘以1.725。
  • 额外的活跃。If you engage in very hard exercise six to seven days a week or have a physical job, multiply your BMR by 1.9.

The final number is approximately how many calories you need on a daily basis to maintain your weight.

当然，这是一个估计。据A. 2007 study 如果它包括身体成分，重量历史和已经显示影响BMR的其他因素，则该公式将更准确。

您的BMR由许多因素决定，包括：

Of these factors, you can take steps to change your weight and body composition. So if you want to change your BMR, your first steps should be to lose weight and increase muscle.

一种 2010审查 表明，阻力训练可以改善瘦体重组成并保持脂肪量减少，增加BMR。

Understanding your BMR, your typical activity level, and the amount of calories you need daily to maintain your weight are important ways for you to actively participate in your physical health.

无论您是需要体重，维护当前的体重，还是减肥，计算您的BMR是一个很好的开始。