What Is BMR?

BMR stands for basal metabolic rate. It gives you a much clearer picture of the number of calories that your body actually requires in order to perform necessary functions. Things like your breathing, your heartbeat, and the function of your organs all rely upon calories, even when you are not being active. In fact, your BMR is the number of calories that you should be ingesting in order to sustain your body even when you do nothing all day long. And what may come as a bit of a shock is the fact that these calories make up a whopping 60% of the total energy expenditure for a day. The remaining 40% consists of the calories that your body utilizes to do things like perform exercises and metabolize food. 

Calculate Your BMR in Calories to Lose Weight

To start losing weight, you can estimate your BMR. Don’t worry, as you can use a pretty easy formula to figure it all out.

If you are a man, the formula is: BMR = (9.99 x weight in kilograms) + (6.25 x height in centimeters) - 4.92 x age in years + 5

If you are a women, use the following formula: BMR = (9.99 x weight in kilograms) + (6.25 x height in centimeters) - (4.92 x age in years) – 161

Eat the Appropriate Number of Calories

Once you’ve used the appropriate formula to figure out your BMR, you can begin consuming the right number of calories every day. Keep in mind that your BMR gives you an idea of the number of calories required for basic bodily functions, so if you’re active, you’ll need more calories.

• If you don’t exercise, multiply your BMR by 1.2

• If you exercise anywhere from one to three time per week, use 1.375 

• If you exercise anywhere from three to five times a week, use 1.55

• If you’re active six to seven times a week, use 1.725 

• Super active people should go with 1.9

Remember: women shouldn’t eat less then 1,200 calories per day, while men should get at least 1,800 calories daily. 

Keep Losing Weight

To continue losing weight, you can keep reducing your calorie intake by 100 calories every two weeks. You can do this until you’ve achieved your desired rate of weight loss. 

So there you have it: the BMR method may be just what you need to jumpstart your weight loss efforts or take them to the next level if you have hit a plateau. Try this weight loss strategy to see if it could help you achieve your goals safely and efficiently.