![]() And if you want to maintain your weight, you need to find out your BMR and then make sure you’re eating that many calories each day. So, if you want to lose weight, you need to find out your Basal Metabolic Rate and then eat 500-1,000 calories less than that per day. And if you want to maintain your weight, you need to eat enough calories to match your BMR. If you want to lose weight, you need to create a calorie deficit by eating fewer calories than your BMR. Well, knowing your BMR can help you determine how many calories you need to eat each day to maintain your weight or to lose weight. Now that you know what Basal Metabolic Rate is, you may be wondering why it matters. Certain exercises can help increase your BMR, especially resistance training. Muscle burns more calories than fat, so the more muscle mass you have, the higher your BMR will be. And women have a lower BMR than men because they have less muscle mass/lean body mass. As you age, your metabolism slows down and you don’t burn as many calories at rest. So, as you can see, weight and height play a role in your BMR.Īge and gender also play a role in your Basal Metabolic Rate. And a sedentary man who weighs 190 pounds and is 6 feet 2 inches tall has a BMR of around 2,200 calories. To give you an idea, a sedentary woman who weighs 140 pounds and is 5 feet 5 inches tall has a Basal Metabolic Rate of around 1,400 calories. There are a few factors that go into calculating your BMR: It’s responsible for about 60-70% of the calories you burn each day. Your Basal Metabolic Rate is the number of calories you burn per day at rest. 6 Factors That Can Affect Your Calculation.You can get our printable tape measure in our free jump-start guide (along with fitness plans for losing weight, running your first 5k, and more). If you don’t know why you should care about this number or why it’s more important than the scale, read this post. If you don’t have access to any of those tools, take some measurements (grab our printable tape measure as part of our jump-start guide if you need to) and plug them into this calculator: If you live near any grocery store or drugstore, you can also use their in-store machine – the blood pressure machine can now weigh you (let it weigh you so that your percentage results are accurate) and calculate your bodyfat percentage, as long as you don’t have a pacemaker or another reason not to get zapped with a mild electrical current. If you have a scale that measures bodyfat or a bodyfat measuring tool like the one we have at the Tiny Fitness studio (or you want to stop by the studio for an assessment!), you can use that to measure your bodyfat percentage. 1772 – 250 = 1522, so I should stay between about 15 calories per day to lose bodyfat.If I am 29 years old, female, 5’5″, and 150 pounds, the calculator gives me 1477 calories.As long as you are eating nutritiously and meeting your goal, this should be a good starting point to lose 2-7 pounds per month, depending on your starting bodyfat percentage. If you are trying to lose bodyfat, plan to get moving for at least 3 hours each week and subtract about 250 from the number from step 2 the remaining number is your daily calorie goal. (This step is best supervised by a health professional – my advice is just general guidance and may not be right for your specific needs).(Technically it’s your BMR * an activity factor, but I’ll be happy to answer any questions you have about these calculations if you reach out to me.) This is your BMR (basal metabolic rate), or the number of calories you burn being alive every day – blinking, breathing, and maybe getting out of bed a few times. Take the number that you received and multiply it by 1.2.Do not use your goal weight or a fudged weight – that will only slow down your progress! Go to and enter your current accurate age, weight, height, and gender. ![]() Whether you’ve come here from our Jump-start Guide or you’re just looking for the data you need to keep track of your fitness progress, here are the tools to calculate your calorie intake, estimated bodyfat percentage, and more.
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