了解自己的基础代谢率 BMR

最近听纵横四海的一期播客讲到了 BMR 的概念，随后我找到了一个网站，根据我的身高体重，计算出了自己基础代谢率，以便更好的了解自己的身体，后续我想通过控制饮食记录，减少每天摄入/消耗的热量差，从而把体脂率减下去。

BMR 工具地址：https://www.calculator.net/bmr-calculator.html

下面的数据是基于我 180cm/77kg 体重计算出来的 BMR，以及相关概念的解释:

The Basal Metabolic Rate (BMR) Calculator

estimates your basal metabolic rate—the amount of energy expended while at rest in a neutrally temperate environment, and in a post-absorptive state (meaning that the digestive system is inactive, which requires about 12 hours of fasting).

基础代谢率（BMR）计算器估算了您在中性温度环境下休息时消耗的能量量，以及在饭后吸收状态下（即消化系统不活跃，需要大约12小时的禁食）的能量量。

BMR = 1,735 Calories/day 

Daily calorie needs based on activity level 根据活动水平的每日热量需求

**Exercise: **15-30 minutes of elevated heart rate activity. 锻炼：进行15-30分钟的心率加速活动。

**Intense exercise: **45-120 minutes of elevated heart rate activity. 高强度运动：持续45-120分钟的心率提升活动。

**Very intense exercise: **2+ hours of elevated heart rate activity. 非常激烈的运动：持续2小时以上的心率加速活动。

The basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive. It is the equivalent of figuring out how much gas an idle car consumes while parked. In such a state, energy will be used only to maintain vital organs, which include the heart, brain, kidneys, nervous system, intestines, liver, lungs, sex organs, muscles, and skin. For most people, upwards of ~70% of total energy (calories) burned each day is due to upkeep. Physical activity makes up ~20% of expenditure and ~10% is used for the digestion of food, also known as thermogenesis.

基础代谢率（BMR）是指在温暖环境中，消化系统不活跃时，休息时所需的能量量。这相当于计算一辆闲置汽车消耗多少汽油。在这种状态下，能量仅用于维持重要器官的正常运转，包括心脏、大脑、肾脏、神经系统、肠道、肝脏、肺部、生殖器官、肌肉和皮肤。对于大多数人来说，每天消耗的总能量（卡路里）中，约70%以上用于维持基本生理需求。体力活动占约20%的能量消耗，而约10%用于食物消化，也被称为热能产生。

The BMR is measured under very restrictive circumstances while awake. An accurate BMR measurement requires that a person’s sympathetic nervous system is inactive, which means the person must be completely rested. Basal metabolism is usually the largest component of a person’s total caloric needs. The daily caloric need is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on activity level.

BMR是在清醒状态下进行严格限制条件下测量的。准确的BMR测量需要人体的交感神经系统处于非活跃状态，也就是说人必须完全休息。基础代谢通常是一个人总热量需求的最大组成部分。每日热量需求是BMR值乘以一个介于1.2和1.9之间的因子。这个因子取决于活动水平。

In most situations, the BMR is estimated with equations summarized from statistical data. The Harris-Benedict Equation was one of the earliest equations introduced. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation does. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. You can pick the equation to be used in the calculation by expanding the settings.

在大多数情况下，BMR是通过总结统计数据得出的方程式来估算的。哈里斯-本尼迪克特方程是最早引入的方程之一。它在1984年进行了修订以提高准确性，并一直使用到1990年，当时米夫林-圣乔尔方程被引入。米夫林-圣乔尔方程被证明比修订后的哈里斯-本尼迪克特方程更准确。卡奇-麦卡德尔公式略有不同，它计算的是静息日能量消耗（RDEE），考虑了瘦体重，而米夫林-圣乔尔方程和哈里斯-本尼迪克特方程都没有考虑这一点。在这些方程中，米夫林-圣乔尔方程被认为是计算BMR最准确的方程，但卡奇-麦卡德尔公式对于体脂较低且了解自己体脂百分比的人来说可能更准确。您可以通过扩展设置来选择要在计算中使用的方程。

The three equations used by the calculator are listed below:

计算器使用的三个方程式如下所示：

Mifflin-St Jeor Equation:

For men: 对于男性：

BMR = 10W + 6.25H - 5A + 5

For women: 对于女性：

BMR = 10W + 6.25H - 5A - 161

Revised Harris-Benedict Equation:

For men: 对于男性：

BMR = 13.397W + 4.799H - 5.677A + 88.362

For women: 对于女性：

BMR = 9.247W + 3.098H - 4.330A + 447.593BMR = 9.247W + 3.098H - 4.330A + 447.593 BMR = 9.247W + 3.098H - 4.330A + 447.593

Katch-McArdle Formula:

BMR = 370 + 21.6(1 - F)W

where:

W is body weight in kg W是以千克为单位的体重

H is body height in cm H是身高，以厘米为单位

A is age A 是年龄

F is body fat in percentage F是以百分比表示的身体脂肪含量

BMR Variables** **BMR 变量

Muscle Mass – Aerobic exercises, such as running or cycling, have no effect on BMR. However, anaerobic exercises, such as weight-lifting, indirectly lead to a higher BMR because they build muscle mass, increasing resting energy consumption. The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level.

肌肉质量 - 有氧运动，如跑步或骑自行车，对基础代谢率（BMR）没有影响。然而，无氧运动，如举重，间接地导致较高的BMR，因为它们增加了肌肉质量，增加了静息能量消耗。一个人体内的肌肉质量越多，维持其身体在某个水平上所需的BMR就越高。

Age – The more elderly and limber an individual, the lower their BMR, or the lower the minimum caloric intake required to sustain the functioning of their organs at a certain level.

年龄 - 年纪越大、身体越灵活的个体，其基础代谢率（BMR）越低，即维持器官正常运转所需的最低热量摄入量越低。

Genetics – Hereditary traits passed down from ancestors influence BMR.

遗传学 - 祖先传承的遗传特征影响基础代谢率。

Weather – Cold environments raise BMR because of the energy required to create a homeostatic body temperature. Likewise, too much external heat can raise BMR as the body expends energy to cool off internal organs. BMR increases approximately 7% for every increase of 1.36 degrees Fahrenheit in the body’s internal temperature.

天气 - 寒冷的环境会提高基础代谢率，因为需要消耗能量来维持体温的稳定。同样，过多的外部热量也会提高基础代谢率，因为身体需要消耗能量来冷却内部器官。基础代谢率大约会随着体内温度每升高1.36华氏度而增加约7%。

Diet – Small, routinely dispersed meals increase BMR. On the other hand, starvation can reduce BMR by as much as 30%. Similar to a phone that goes into power-saving mode during the last 5% of its battery, a human body will make sacrifices such as energy levels, moods, upkeep of bodily physique, and brain functions in order to more efficiently utilize what little caloric energy is being used to sustain it.

饮食 - 小而经常分散的餐食可以增加基础代谢率。另一方面，饥饿可以将基础代谢率降低多达30%。就像手机在电池剩余5%时进入省电模式一样，人体也会做出牺牲，如能量水平、情绪、身体状况和大脑功能，以更有效地利用所消耗的少量热量能量来维持生命。

Pregnancy – Ensuring the livelihood of a separate fetus internally increases BMR. This is why pregnant women tend to eat more than usual. Also, menopause can increase or decrease BMR depending on hormonal changes.

怀孕 - 确保胎儿在体内的生存增加了基础代谢率。这就是为什么孕妇往往比平时吃得多。此外，更年期可以根据激素变化增加或降低基础代谢率。

Supplements – Certain supplements or drugs raise BMR, mostly to fuel weight loss. Caffeine is a common one.

补充剂 - 某些补充剂或药物可以提高基础代谢率，主要是为了促进减肥。咖啡因是其中常见的一种。

BMR Tests** **BMR测试

Online BMR tests with rigid formulas are not the most accurate method of determining an individual’s BMR. It is better to consult a certified specialist or measure BMR through a calorimetry device. These handheld devices are available in many health and fitness clubs, doctor offices, and weight-loss clinics.

在线使用刻板公式进行BMR测试并不是确定个体BMR的最准确方法。最好咨询经过认证的专家或通过热量测定仪器来测量BMR。这些手持设备可以在许多健康和健身俱乐部、医生办公室和减肥诊所中找到。

Resting Metabolic Rate** **静息代谢率

While the two are used interchangeably, there is a key difference in their definitions. Resting metabolic rate, or RMR for short, is the rate at which the body burns energy in a relaxed, but not fully inactive state. It is also sometimes defined as resting energy expenditure, or REE. BMR measurements must meet total physiological equilibrium while RMR conditions of measurement can be altered and defined by contextual limitations.

虽然这两个术语可以互换使用，但它们的定义存在一个关键的区别。静息代谢率，简称RMR，是指身体在放松但不完全静止状态下燃烧能量的速率。有时也被定义为静息能量消耗，简称REE。BMR的测量必须满足全身生理平衡，而RMR的测量条件可以通过上下文限制进行调整和定义。

Modern Wisdom** **现代智慧

A 2005 meta-analysis study on BMR* showed that when controlling all factors of metabolic rate, there is still a 26% unknown variance between people. Essentially, an average person eating an average diet will likely have expected BMR values, but there are factors that are still not understood that determines BMR precisely. 一项2005年的BMR元分析研究表明，即使控制了代谢率的所有因素，人与人之间仍存在26%的未知差异。基本上，一个平均饮食的普通人可能会有预期的BMR值，但仍有一些未被理解的因素能够准确决定BMR。

Therefore, all BMR calculations, even using the most precise methods through specialists, will not be perfectly accurate in their measurements. Not all human bodily functions are well understood just yet, so calculating total daily energy expenditure (TDEE) derived from BMR estimates are just that, estimates. When working towards any sort of health or fitness goal, BMR can aid in laying down the foundations, but from there on, it has little else to offer. A calculated BMR and thus TDEE may result in unsatisfactory results because of their rough estimates, but maintaining a daily journal of exercise, food consumption, etc., can help track the factors that lead to any given results and help determine what works, as well as what needs to be improved upon. Tracking progress in said journal and making adjustments over time as needed is generally the best indication of progress towards reaching personal goals.

因此，即使使用专家通过最精确的方法进行的所有BMR计算，其测量结果也不会完全准确。并非所有人体功能都已被充分理解，因此从BMR估计中计算出的总日能量消耗（TDEE）仅仅是估计值。在追求任何健康或健身目标时，BMR可以帮助奠定基础，但在此之后，它几乎没有其他作用。由于其粗略估计，计算出的BMR和TDEE可能会导致不令人满意的结果，但是保持每日运动、食物摄入等方面的日记可以帮助追踪导致任何给定结果的因素，并确定哪些方法有效，以及需要改进的方面。在该日记中跟踪进展并根据需要随时间进行调整通常是达到个人目标的最佳指标。

Reference** **参考

• Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.