Using BMR Calculator and Activity Calorie Calculator for Healthy Weight Loss.
Basal Metabolic Rate, or BMR, is sometimes called resting metabolic rate (RMR). It refers to the amount of calories you burn on an average day, or how many calories you need to maintain your current weight. By calculating your BMR, you can easily determine your calorie needs for weight loss.
The BMR calculator. BMR Mathematical Formulas are also at the end of this page.
Using BMR for Weight Loss: How many calories do I need to lose weight?
1 Pound of Body Fat = 3500 calories
To lose 1 pound of body fat in a week, you would have to cut/burn 500 calories per day times 7 days. To lose this weight in a healthy, maintainable way combine lower caloric intake with exercise.
So to lose 1 pound of fat per week healthily:
- Subtract 250 from your BMR. This is your daily intake of calories for weight loss.
- Add enough exercise to burn 250 calories/day.
Together, this creates a negative balance of 500 calories per day, or 3500 per week.
To lose 2 lbs. of body fat per week, you would have to cut/burn 1000 calories per day times 7 days:
- Subtract 500 from your BMR.
- Add enough exercise to burn 500 calories/day.
It’s not recommended to cut your total calories by more than 1000 below your BMR. Doing so could slow your metabolism and cause your weight loss to plateau. In fact, the American College of Sports Medicine recommends that minimum caloric intake should never be less than 1200 calories/day for women, and 1800 calories/day for men.
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For tips on getting started: How to cut 3500 calories per week by looking at your liquids. You can also see how many calories you burn with exercise… Below is a great calculator for determining how many calories are burned during 222 different activities. All you have to do is type in your weight and how much time you have to exercise, it will then give you a list of all 222 activities and the amounts of calories used for each: |
BMR Mathmatical Formulas:
English BMR Formula:
Women:
BMR= 655 + (4.35 x Weight In Pounds) + (4.7 x Height in Inches) – (4.7 x age in years)
Men:
BMR= 66 + (6.23 x Weight in Pounds) + (12.7 x height in inches) – (6.8 x age in years)
Metric BMR Formula:
Women:
BMR= 655 + (9.6 x weight in kilos) + (1.8 x height in cm.) – (4.7 x age in years)
Men:
BMR= 66 + (13.7 x weight in kilos) + (5 x height in cm.) – (6.8 x age in years)
The Harris Benedict Equation can help to more accurately determine your caloric needs for the day, by factoring activity level into your BMR.
While it is appropriate for most people, it does not take lean muscle mass into account. Therefore, if you are very muscular, or highly athletic it may under-estimate your caloric needs. If you are highly obese, it may overestimate your caloric needs.
The Harris Benedict Equation:
Multiply your BMR by the following factors, according to the appropriate activity level:
Sedentary (little or no exercise): 1.2
Lightly Active (light exercise 1-3 days/week): 1.375
Moderately Active (moderate exercise 3-5 days/week): 1.55
Very Active (heavy exercise 6-7 days/week): 1.725
Extra Active (very heavy exercise and highly physical job, or you exercise 2x/day): 1.9
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The most common methods of getting rid of fat are not efficient. Starvation diets – those that require you to consume less than 1,000 calories per day – help you to lose weight, but much of what you lose will be water, some of it will be muscle and only a little bit of it will be fat. The problem with these diets is that you end flabby anyway and you’re still ashamed of your body in a bathing suit. And what is worse, you quickly gain the weight back.
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That’s a great formula. I will be noting it down. Thanks.
he problem with these diets is that you end flabby anyway and you’re still ashamed of your body in a bathing suit.
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The problem with these diets is that you end flabby anyway and you’re still ashamed of your body in a bathing suit.
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BMI and BMR are two very good equations to get to know your current weight and how you stand in the regular amount. Certainly can be helpful when you need to lose weight and when you don’t know how much you should lose and at what rate.
In my opinion when it comes to how much weight you need to loose I think the BMI is important. And how you need to loose weight is covered by the BMR.