As a woman, determining how many calories you need everyday to maintain your weight can be difficult. Basal metabolic rate, or BMR, is the bare minimum number of calories needed if you were to stay on the couch all day and do nothing.
According to DiscoveryHealth.com, your BMR decreases as you age. It also decreases in response to eating less food in an effort to lose weight. Calculating your BMR requires a formula involving your height weight, and age. Keep in mind that the BMR formula gives you the bare minimum caloric intake; active women will require between 200 and 400 additional calories per day.
Step 1
Step on a scale to determine your weight in pounds. Multiply your weight in pounds by 4.35. For example: 154 pounds x 4.35 = 669.9. Measure your weight early in the morning before eating breakfast.
Step 2
Measure your height in inches using measuring tape. Multiply your height in inches by 4.7. Example: 4.7 x 66 inches = 310.2
Step 3
Multiply your age in years by 4.7. Example 4.7 x 32 = 150.4
Step 4
Calculate your BMR by plugging the values from height, weight and age into the BMR formula for women. BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) + (4.7 x age in years).
Example: 655 + (669.9) + (310.2) + (150.4)
BMR = 1,324.9 + (310.2) + (150.4)
BMR = 1,785.5
The BMR for the woman in this example is 1,785.5. This means that if she were to stay in bed all day, she would need to eat 1,785.5 calories to keep her metabolism operating at an optimal level.
Tips and Warnings
- BMR is just a baseline measurement. You'll need to eat more calories if you're physically active. Eat healthy foods like lean meats, vegetables, whole grains and fruits to reach your caloric intake goals.
- Consult with a registered dietitian if you have any underlying health issues.
Things You'll Need
- Calculator
- Pencil
- Paper
- Scale
- BMR Formula for women : BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
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