If BMR and BMI rings a bell in you, then you are certainly a fitness freak or a wannabe fit advocate, irrespective of your present physical characteristic aka physique!

A majority of our population is either unaware or doesn’t pay heed to these words. And luckily, I was one of them!

Luckily? Yes, I feel lucky that right from my childhood, I was an endomorph. Now, what’s that? Well, endomorph people tend to gain weight and keep it on. During my childhood, I had fluffy cheeks with a chubby physique and that was a kind of popularity gainer for me. That’s true, chubby looks cute!

This cuteness is very short-lived and if you’re leading a sedentary lifestyle, till the time you realize, you must have traversed the hills of obesity. When the scale hit 117 kilos and literally it was about to crack, I too realized that it was

too late! This episode of life, brought me back to my senses and suddenly I found myself yearning for knowledge; fitness, fat loss, transformation, and what not!

## The Fitness Mantra

Gradually, I started taking evening strolls, morning walks on hilly terrain, and even hit the gym. I was happy for a few months, lost some weight, regained the glow, but again it was really slow. Even hard work in the gym didn’t yield

the expected results. Here’s where the magic mantra of BMI and BMR sprang into action.

### BMI

BMI or Body Mass Index is related to the two vital stats, your height, and weight. It is a statistical measurement which is determined from your body mass and height and is calculated by diving your body mass (in kilograms) by

the square of your height (in meters).

*BMI = Weight/Height ^{2} (Kg/m^{2})*

With this result, you can determine under which category you fall by just comparing with this BMI category table.

#### BMI Category

Underweight = <18.5

Normal weight = 18.5–24.9

Overweight = 25–29.9

30.0-34.9 Obesity class I

35.0-39.9 Obesity class II

>40.0 Obesity class III (extreme obesity)

Please don’t guess mine, it’s still a nightmare!

### BMR

Coming to BMR or Basal Metabolic Rate, on the other hand, represents the number of calories your body requires to perform essential functions or in simpler terms, the amount of energy needed to sustain your body in a moderate environment, even if you are just in a resting position.

This too has some mathematics involved. One of the equations used to predict approximate caloric values for BMR was developed by J. A. Harris and F.G Benedict in 1914 and it is still prevalent in the health and fitness industry.

**Women BMR = 655 + (9.6 x Weight) + (1.8 x Height) – (4.7 x Age)Men BMR = 66+(13.7 x Weight) + (5 x Height) – (6.8 x Age)**

*Weight in Kilograms, Height in Centimeters, Age in Years*

Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris-Benedict Equation.

#### Calorie-Calculation

For lightly active (light exercise/sports 1-3 days/ week) = BMR x 1.375

For moderately active (moderate exercise/sports 3-5days/week) = BMR x 1.55

For very active (hard exercise/sports 6-7 days a week) = BMR x 1.725

*P.S. If you hate the math, there are readily available and free BMI and BMR calculators online.*

Although the two terms BMI and BMR are independent of each other, your BMI may indirectly affect your BMR. Body fat composition is one of the factors that may affect your basal metabolic rate. If you have a high BMI due to a

high body fat percentage, your BMR may be lower. If you have a high BMI due to a heavy muscle mass, your BMR may be increased.

## What’s the deal?

Coming back to my story, you might be wondering, where did I reach? I did manage to reverse my time, clocked 78 kilos with a whopping 39 kilos reduction. That’s not all, I am still on the borders of overweight but positive about being normal someday!

Still, have questions? Don’t hesitate to get an appointment with your nearest doctor or dietician.

**References:**

https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

https://www.calculator.net/bmr-calculator.html

Dhrubajyoti SarmaGreat content Sir. Got to know a lot

Shudipta Kumar BaruahThanks Dhruba!

Priyanka Kaushik GoswamiGood…informative!

Shudipta Kumar BaruahThank you Priyanka!

AdityVery informative sudipta. I was actually wondering wht wud b my husbands calorie requirement….

Thanks.

Shudipta Kumar BaruahThanks Aditi… Good to know that it was useful for you!

ParthaThis writeup is really inspiring, I have seen this guy’s dedication from fat to fit, way to go, looking forward to hear from you more and keep inspiring.

Shudipta Kumar BaruahThanks Partha!

ParthaGood write up, I have seen this guy from fat to fit, really inspiring, keep on inspiring, looking forward to hear from you more

Shudipta Kumar BaruahThank you Mr. Gayon!

TamannaWell written frend….keep writing n motivating

Shudipta Kumar BaruahThanks a ton.. Tamanna!

PrithooVery clear and informative— thanks for the info! 🙂

Shudipta Kumar BaruahThank you so much

Pallavi GopalanVery informative!

These terms are commonly heard but not clearly understood. Thanks for providing clarity👍

– Pallavi

Shudipta Kumar BaruahThanks a lot Pallavi… Appreciate it

Anurag SharmaYou are an inspiration… Your transformation really made me push myself. I’ve a long way to go and this write-up will really help.

Keep writing, keep sharing, keep inspiring.

Shudipta Kumar BaruahThank you so much… I too have a long way to go.. 😁😁

Sumita AnandGreat article on your transformation journey! It’s quite informative & very transparent.

Shudipta Kumar BaruahThanks mate.. Appreciated!

PrarthanaComplex information presented in very simpler terms… Thanks for the effort and sharing

Shudipta Kumar BaruahThank you so much Prarthana!

Mridu PawanInspiring and loaded with much needed information… Expecting more…

Shudipta Kumar BaruahThanks a bunch Mridu!

DhanjitVery Informative and inspiring experience. Write more.

Shudipta Kumar BaruahThanks Dhanjit!

Priyanka BorahBeing an witness to your transformation, i known for real how hard you worked to achieve your weight loss, which is absolutely commendable.I remember we would all sit around and monitor your progress every single day as you indicated calorie deficit,BMI, BMR etc . I hope that through you, people take inspiration who think it’s too late.

Shudipta Kumar BaruahVery much appreciated.. Thanks for the regular motivation!