# BMR Calculator

The BMR calculator will provide you with an approximation of your basal metabolic rate (bmr) – the number of calories per day your body burns.

If your goal is to lose weight by burning off excess body fat, then:

• Aim to eat 500 fewer calories per day than your current daily caloric needs (as calculated by the bmr calculator below)
• Maintain or increase your exercise activity.

Important: Do not go below 1400 calories per day unless you are on a medically supervised weight loss program or after consultation with your doctor.

 Female Male Your height: 1 2 3 4 5 6 7 8 feet 0 1 2 3 4 5 6 7 8 9 10 11 inches Your weight: pounds Your age: years Activity level: Sedentary Lightly Active Moderately Active Very Active Extremely Active You require: calories per day to maintain your current weight. To lose weight, reduce caloric intake by 500 calories per day. **You will lose 1 pound per week with this approach.** Please see a doctor if you have any health concerns. Note: These calculations are based on averages. Athletes may require a higher caloric intake to maintain their current weight.

## Important Notes On The BMR Calculator

Your body burns calories each day even if you are sleeping. For example, when asleep you are breathing, your heart is pumping blood, and your organs are active.

If you do not exercise in any meaningful way, then your your activity level would be considered ‘sedentary’. It’s a good idea to run your first calculation as sedentary as it provides you with a true baseline for your weight and age.

You should then re-run the calculation, this time adjusting the activity level to your true day-to-day activity level. This new calculation provides you with the exact number of calories your body needs to break even.

Break-even means the exact number of calories you need each day to maintain your weight, with no gain or loss of weight.

## Increasing Activity Level vs. Cutting Calories

The most important calculation in dieting is that 3500 calories equals 1 pound of body fat.

So you have a choice when losing weight – either cut your caloric intake, or increase your activity level – or both! Combining both approaches is the fastest way to lose weight.

Increasing your activity level is a lot easier than you might think, and that raises your basal metabolic rate. Below are some activities that will help shed the pounds:

Elliptical Trainer 1/2 hour per day:
Calorie Burn:
300 calories

Walking 1 Hour Per Day:
Calorie Burn: 187 calories

As you can see, it doesn’t take a lot of effort to boost your metabolism and start shedding the pounds.

If you can reach 500 calories per day by either increasing your activity level and/or dieting – you will lose 1 pound per week, or 52 pounds per year!

## Age And Its Effect On Your Basal Metabolic Rate

Play with the BMR calculator and key in your data – but do one thing differently – key in your age but add or subtract 30 years.

You will learn something very important about your basal metabolic rate and the effects of age:

The Older You Become = You Must Consume Less Calories To Maintain Your Weight!

Your metabolism slows as you grow older, and you cannot eat the same amount like when you were younger. If you do, you will gain weight.

A 62 year old female, 5’4″ tall, that weighs 170 pounds, needs about 200 less calories per day than a 32 year old of the same height and weight.

In this example, the 62 year old female will gain 20 pounds per year if she eats the same amount of food as she did when she was 32 years old.

The takeaway is that we must eat less as we grow older to maintain the same weight.