Basal Metabolic Rate Calculation
The Basal Metabolic rate calculation calculates the basal metabolic rate which is often abreviated as BMR.
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.
Step one is to calculate your basal metabolic rate (BMR) with the following formula:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Please note that these formulas applies only to adults. If you have problems with these formulas, I have a
BMR calculator (calorie calculator to lose weight)
and even better
a newely improved BMR calculator to determine calories needed to lose weight.
BMR chart (chart showing how many calories to maintain weight.)
Basal Metabolic Rate Chart (information showing how to change your metabolic rate)
To Lose Weight:
Once you have used the Basal Metabolic Rate Calculation to find your BMR you can now use this number to decide how much to eat on a daily basis. If you want to lose weight, multiply this number by 0.8 to calculate how many calories you should consume each day.
Alternatively you can subtract 500 calories to lose about 1 pound per week. If you want to lose more than this it is better to exercise more, rather than to eat less. Aerobic exercise is best for using lots of calories, but do not forget to do some strength training to tell your body to burn fat and not muscle.
This rule of thumb is to create an "energy deficit" of 3500 calories(equivalent to 1 pound of fat) in order to lose one pound. If you spread that energy deficit over an entire week, that comes to a deficit of 500 calories per day.
Other Calorie Considerations
Growing Children need more calories more fat and other nutrients than adults. Check out Calculating Children's Calories .
You may also want to keep in mind some other ideas about eating properly and
Making Healthy Food Choices.
Another factor that many people take into concideration is the
glycemic index of foods.
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