BMR: the energy needed for basic existence
Calculate Your Basal Metabolic Rate
Metabolic Rate -Total Calories Needed
Basal Metabolic Rate (BMR) is the number of calories your body needs for all your body’s basic functions at rest. To calculate your Basal metabolic rate, use the Harris-Benedict Equation as shown below.
- For Women: 655 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)
- For Men: 66 + (6.23 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
Total Calories Needed = BMR+ Calories needed for exercise. To calculate your Total Caloric needs, you should be factoring in your activity/exercise. Use this table to adjust the Harris-Benedict Equation to account for your physical activity level.
| Factoring Exercise into the BMR Equation | |
|
Amount of Exercise |
Total Calories Needed |
| Little to no exercise | BMR x 1.2 |
| Light exercise (1 to 3 days per week) | BMR x1.375 |
| Moderate exercise (3 to 5 days per week) | BMR x 1.55 |
| Heavy exercise (6 to 7 days per week) | BMR x 1.725 |
| Cumbersome exercise (intense workouts twice per day) | BMR x 1.9 |
The value calculated is the total calories needed to maintain your current weight if the physical activity is unchanged. If weight loss is your goal, try to cut out or expend 250 to 500 calories per day to achieve a half to 1-pound weight loss per week.
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