If you are living with diabetes, then you know that maintaining a healthy weight is one of the most important things you can do to stay healthy. But how do you know how many calories to eat each day? One way to start is by calculating your basal metabolic rate (BMR). In this blog post, we will show you how to use the diabetes-friendly BMR formula to figure out how many calories you need each day.
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What Is BMR?
Your basal metabolic rate (BMR) is the number of calories your body burns at rest. In other words, it is the amount of energy your body needs to keep all of its systems functioning properly. Your BMR makes up the majority of the calories you burn each day, even when you are not doing any physical activity.
This is why it is so important to calculate your BMR if you are trying to lose, gain, or maintain your weight. Knowing your BMR can help you create a calorie budget that will allow you to reach your goals. It is also important to note that your BMR changes as your weight changes. So, if you lose or gain weight, you will need to recalculate your BMR.
How Does Diabetes Affect BMR?
Unfortunately, diabetes can have a negative impact on your BMR. Studies have shown that people with diabetes have a higher BMR than those without the disease. This means that people with diabetes need to eat more calories just to maintain their weight. Some of the factors that contribute to a higher BMR in people with diabetes include:
Insulin resistance
Insulin resistance is when your body doesn’t respond to insulin properly. This can cause your blood sugar levels to rise, which can lead to weight gain. When you are carrying around extra weight, your body needs to burn more calories just to maintain itself. It affects your BMR because the more weight you have, the more calories your body needs to function.
Inflammation
Inflammation is a common symptom of diabetes. It occurs when your blood sugar levels are high and can damage your organs and tissues. This damage causes your body to burn more calories in an effort to repair the damage. When your body is in a constant state of inflammation, your BMR will be higher.
Hormone imbalances
Hormone imbalances are also common in people with diabetes. These imbalances can cause your body to burn more calories or make it difficult to lose weight. The most common hormone imbalances that affect people with diabetes are insulin resistance and abnormal levels of stress hormones. BMR is also affected by other hormones, such as thyroid hormone and growth hormone.
All of these factors can make it difficult to lose weight or even maintain your weight. That is why it is so important to know your BMR if you have diabetes. By knowing how many calories your body needs, you can create a
How To Calculate BMR?
There are a number of different formulas that you can use to calculate your BMR. However, not all of these formulas are accurate for people with diabetes. This is why we have created the diabetes-friendly BMR formula. Also, the formula below is based on the most recent research and takes into account the different factors that can impact BMR in people with diabetes. BMR also depends on gender.
The equation for calculating your BMR is as follows:
For Men: 66.47 + (13.75 * weight [kg]) + (5.003 * size [cm]) − (6.755 * age [years]
For Women: 655.1 + (9.563 * weight [kg]) + (1.85 * size [cm]) − (4.676 * age [years]
For example, if you are a man who weighs 80 kg and is 180 cm tall, your BMR would be:
66.47 + (13.75 * 80) + (500.03 * 180) – (67.55 * 30) = 66.47 + 1100 + 9000 – 2025 = 11,142 calories/day.
If you are a woman who weighs 70 kg and is 160 cm tall, your BMR would be:
655.100 + (95.63 * 70) + (185 * 160) – (46.76 * 30) = 655.100 + 6700 + 2960 – 1403 = 11,013 calories/day
Now that you know how to calculate your BMR, you can use this information to create a calorie budget that will help you reach your weight goals. Remember to work with a registered dietitian or certified diabetes educator to ensure that your calorie budget is safe and effective.
What Is A Normal BMR?
BMR is the measure of the rate at which your body burns calories when you are at rest. BMR is affected by a number of different factors, including age, weight, gender, and muscle mass. It’s important to know that there is no such thing as a “normal” BMR. Everyone is different and your BMR will be affected by a number of different factors. However, the average BMR for men is about 1600-2400 calories per day and for women is about 1200-2000 calories per day.
The above equation is the most accurate way to calculate your BMR, but there are other ways to estimate it. One way to estimate your BMR is to use your body weight and height. For men, the average BMR is about 66 calories per kilogram of body weight and for women, it is about 62 calories per kilogram of body weight.
Keep in mind that your BMR changes as your weight changes. If you lose weight, your BMR will go down. If you gain weight, your BMR will go up. This is why it is so important to know your BMR and recalculate it every time you have a change in weight.
Things To Keep In Mind When Calculating BMR
BMR is a complex topic and there are a number of different factors that can affect it. Here are a few things to keep in mind when calculating your BMR:
Weight loss
If you are trying to lose weight, you will need to create a calorie deficit. This means that you will need to eat fewer calories than your BMR. It is important to note that you should never create a calorie deficit of more than 500 calories. This can lead to weight loss that is too rapid and can be dangerous.
Weight gain
If you are trying to gain weight, you will need to eat more calories than your BMR. However, you should never eat more than 500 calories above your BMR. When you gain weight too quickly, it can be difficult to lose. So, it is important to gain weight slowly and steadily to let your BMR adjust.
Weight maintenance
If you are trying to maintain your weight, you will need to eat the same number of calories as your BMR. This is the most difficult calorie budget to stick to because it requires you to be very mindful of the foods you are eating and how many calories they contain. That is why it is important to work with a registered dietitian or certified diabetes educator to help you create a maintenance calorie budget.
Keep these things in mind when calculating your BMR and creating your calorie budget. And remember, if you have any questions, be sure to ask a registered dietitian or certified diabetes educator. They can help you create a safe and effective calorie budget that will help you reach your goals.
Conclusion
Now that you know how to calculate your BMR using the BMR formula, you can use this information to help you manage your diabetes. If you want to lose weight, you can use the BMR formula to determine how many calories you need to eat each day. And if you want to gain weight, you can use the BMR formula to figure out how many extra calories you need to consume.
Remember, your BMR is just one factor that affects your overall health. Be sure to talk to your doctor about other ways to manage your diabetes and maintain a healthy weight. With the right information and treatment plan, you can live a long and healthy life with diabetes.
For more such information on Diabetes care, consider contacting Mantra Care. Our team of experts can help you manage your diabetes and improve your overall health with our Diabetes Control Program. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals.
