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Basal Metabolic Rate Chart

This Basal Metabolic Rate Chart information was found in The Complete Idiot's Guide to Healthy Weight Loss, 2nd Edition (See the ad at the bottom of this page.)   The first chart shows what factors affect the Balsal Metabolic Rate (BMR). In general if you want to lose weight you would want to increase your BMR. Do not forget that the basal metabolic rate only tells you how many calories you are burning when at rest. If you are moving and thinking and doing stuff your metabolic rate will go up, and in the final analysis it is the metabolic rate that makes a difference.

AgeThe BMR gradually decreases with age due to inactivity and lower body mass
SexThe BMR is generally a little lower in women than in men
SleepInadequate sleep over time will decrease your BMR
ExerciseSystematic exercise will increase your BMR
NourishmentProlonged undernourishment will decrease your BMR
Thyroid HormonePoor thyroid functioning decreases your BMR
Stress LevelsHigh stress levels reduce your BMR
DehydrationInadequate water intake will decrease your BMR.
Body Fat PercentageA high body fat percentage decreases your BMR; a low body fat percentage increases it.

As you look over the above basal metabolic rate chart, you will notice that many of the factors can be improved.

This second chart is not a basal metabolic rate chart, but rather it is a metabolic rate chart.

ActivityCalories per Hour
Very light work or sitting at rest.100
Light work120
Moderate work175
Heavy Duty work375

 Get started counting how many calories you burn with:
calories burned in 30 minutes (multiply results by 2 to get calories per hour)  and
calories burned exercise chart.

The following two charts show how what you choose to do all day makes a difference in how many calories you burn.

8 hrs of sleep at 65 cal/hr520
8 hrs of work as a mechanic at 175 cal/hr1,400
4 hrs of everyday light activity at 120 cal/hr480
2 hrs of mountain biking at 375 cal/hr750
2 hrs of eating , TV, and so on at 100 cal/hr200
Calories burned during digestion335
Total requirements for 24 hours3,685

8 hrs of sleep at 65 cal/hr520
8 hrs of work at a desk job at 120 cal/hr960
4 hrs of everyday light activities at 120 cal/hr480
4 hrs of eating,TV, and so on at 100 cal/hr400
Calories burned during digestion189
Total requirements for 24 hours2,549

Bottom line, John can eat 1,100 more calories than Jim without gaining weight.

related resources

Related Resources at

Because so many factors (age, sex, height, activity and weight) are needed to determine your Basal Metabolic Rate, a calculator makes more sense than a chart.
Try a Basal Metabolic Rate Calculator.

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