BMR Calculation

I mentioned to another healthy blogger that I would post a blog about how to calculate your BMR and I just got so busy that I never did it....so here it is. This is a great way to know how many calories you should be eating to keep your body healthy and happy.....and NOT gaining weight.

Calculate Your BMR

(Basal Metabolic Rate)

Your BMR is the amount of energy your body needs to function. You use about 60% of the calories you consume each day for basic bodily functions, such as breathing.  Other factors that influence your BMR are height, weight, age and sex.

Step 1 - Calculate your BMR with the following formula

Women:

Take “665”  PLUS (4.3 x weight in pounds) PLUS (4.7 x height in inches) MINUS (4.7 x age in years)

The result is your BMR.

Men:

Take “666” PLUS (6.3 x weight in pounds) PLUS (12.9 x height in inches) MINUS  (6.8 x age in years)

The Result is your BMR

Step 2 - Calculate Activity

In order to incorporate activity into your daily caloric needs, do the following calculation:

•If you are sedentary (Never exercise): BMR (above calculation) x 20 percent

•If you are lightly active (Exercise 1-2 times per week): BMR x 30 percent

•If you are moderately active (Exercise 2-3 times per week): BMR x 40 percent           

•If you are very active (Exercise INTENSELY 3-5 times per week): BMR x 50 percent   

•If you are extra active (Exercise INTENSELY 5-7 times per week): BMR x 60 percent

Step 3– Calculations
Add the number from step 2 to your BMR result from Step 1.  The result of this formula will be the number of calories you can eat every day and maintain your current weight.

In order to lose weight (1-2 pounds per week), subtract 500-1000 calories from this number.  THIS should be the maximum number of calories you allow yourself daily. Make sure that you stay within this range though! If you eat significantly less than what this number tells you, you will also not lose weight. When your body is deprived of the proper calories it needs to function, it will hold onto its excess fat because it feels starved. Tracking what you eat on a daily basis will help teach you how to monitor and stick to this number! 

----this is a calculation that I was given by a former trainer. ATC Mobile Fitness with James. This is the most accurate calculation for BMR. Many of the websites out there do not give a completely accurate number.