Understanding Body Mass Index (BMI)
BMI is one of the most widely used metrics globally by the World Health Organization (WHO) for initial nutritional status screening. At IMCEPROTEINA.COM.BR, we use the standard formula: weight divided by height squared (kg/m²).
Why calculate BMI?
The calculation helps identify risks associated with excess or lack of weight. Although it does not directly measure body fat, there is a strong correlation between a high BMI and metabolic problems.
- Below 18.5: Possible malnutrition or health issues.
- 18.5 to 24.9: Considered healthy weight (lower risk of cardiovascular diseases).
- 25.0 to 29.9: Overweight. Pay extra attention to diet.
- 30.0 or more: Obesity. Medical follow-up is recommended.
Limitations of BMI
It is important to note that BMI does not distinguish between muscle mass and fat. Very muscular athletes may have a high BMI ("overweight" category) even with a low body fat percentage. That is why combining it with the Protein and BMR calculation, which we offer here, is essential.
What is Basal Metabolic Rate (BMR)?
The Basal Metabolic Rate represents the minimum amount of energy (calories) your body needs to survive at absolute rest — that is, to keep your heart beating, lungs breathing, and brain functioning.
In our calculator, we use the Mifflin-St Jeor equation, considered by the current scientific community as the most accurate for the majority of the population. Knowing your BMR is the first step to planning a diet, whether for weight loss or hypertrophy.
BMR vs Total Caloric Expenditure
Do not confuse BMR with Total Energy Expenditure (TEE). BMR is only resting. To know how much you can eat, we multiply the BMR by your Activity Factor. Our tool does this automatically to give you the real maintenance value.
The Importance of Protein in the Diet
Whether to gain muscle mass or lose fat, protein intake is key. Proteins are the building blocks of muscles, skin, enzymes, and hormones.
For Hypertrophy
To build muscle, the body needs a positive nitrogen balance. It is recommended between 1.6g to 2.2g of protein per kg.
For Weight Loss
Protein has a high thermic effect and promotes satiety. Keeping intake high (above 1.8g/kg) helps preserve lean mass while losing fat.
For Sedentary People
Even those who do not train need protein for cell repair. The WHO recommendation is at least 0.8g to 1.0g per kg.
The site IMCEPROTEINA.COM.BR automatically calculates the ideal range for you not to waste supplements or harm your results. Excellent sources include: chicken breast, eggs, fish, dairy, whey protein, soy, lentils, and beans.