Basal metabolic rate, or BMR, is the rate at which your body burns calories for its basic functions. You require energy to regulate your body temperature, respiration, digestion and other regulatory processes. The amount of calories your body burns per day to complete these tasks is your BMR. You can use your BMR to help calculate calories for weight loss. However, BMR does not take into account exercise. To get the most out of your BMR for weight loss, adjust your value using the Harris-Benedict Equation which adjusts BMR by taking exercise into account.
Step 1
Calculate your BMR using a calculator and the following gender-specific equations that require information about your weight, height and age.
For women: BMR = 655 + ( 4.35 x Weight ) + ( 4.7 x Height in inches ) - ( 4.7 x Age )
For men: BMR = 66 + ( 6.23 x Weight ) + ( 12.7 x Height in inches ) - ( 6.8 x Age )
Step 2
Adjust your BMR to account for any exercise or activities that you are involved in. BMR does not take into account calories burned through exercise. The Harris-Benedict Equation modifies your BMR using a set of values based on exercise frequency. Multiply your BMR by one of the following values to get an adjusted total daily caloric allowance.
For those who exercise less than once a week on average, multiply BMR by 1.2. For those who exercise 1 to 3 days per week, multiply by 1.375. For those who exercise 3 to 5 days per week, multiply by 1.55. For those who exercise 6 to 7 days per week, multiply by 1.725. Finally, if you exercise 6 to 7 days per week and have a job requiring manual labor, multiply by 1.9. For example, a person with a BMR of 2,000 calories who engages in exercise 3 to 5 days per week would have an adjusted total daily caloric allowance of 3,100 calories -- 2,000 x 1.55. In other words, that person could consume 3,100 calories per day and maintain his current weight.
Step 3
Use your adjusted BMR to calculate how many calories you should consume to meet your weight-loss goals. For weight loss of 1 lb. a week, reduce your daily caloric allowance by 500 calories per day; reduce by 1,000 calories per day to lose 2 lbs. per week. For example, a person with an adjusted BMR of 3,100 calories per day who wants to lose 2 lbs. per week, should consume 2,100 calories per day -- 3,100 -- 1,000.
Tips and Warnings
- The keys to healthy weight loss are reduced caloric intake, regular exercise and balanced nutrition. Losing weight while staying healthy is the best way to shed pounds and keep them off. Use food nutrition labels to help monitor you daily caloric intake.
- Talk to your physician about your diet plans and weight-loss goals before beginning a new diet program.
Things You'll Need
- Calculator
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