Calculating Your BMR

​Our BMR (Basal Metabolic Rate) is what your body needs to maintain normal functions like breathing and digestion. This calculator will calculate your BMR; the number of calories you'd burn if you stayed in bed all day.  If you have noticed that every year it becomes harder to lose and or maintain your weight it’s due to your BMR decreases as you age. So, knowing your personal number can help you to create a smarter strategy for weight loss and/ or maintenance. 
 
Once you know your personal BMR, you can easily calculate your daily calorie needs based on your activity level. This is done using the Harris Benedict Equation as follows:


    If you are sedentary (little or no exercise)

• Calorie-Calculation = BMR x 1.2
  
  

    If you are lightly active (light exercise/sports 1-3 days/week)  

• Calorie-Calculation = BMR x 1.375
     

    If you are moderately active (moderate exercise/sports 3-5 days/week)

• Calorie-Calculation =     BMR x 1.55
     

    If you are very active (hard exercise/sports 6-7 days a week)

• Calorie-Calculation = BMR x 1.725

 
 
Example


If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.
 
Once you know the number of calories needed to maintain your weight, you can then calculate the number of calories you need to eat in order to gain or lose weight


 
Calories Needed To Lose Weight
When we consume more calories than expended we are in positive energy balance which results in weight gain. When more calories are expended than consumed we are in negative energy balance which is necessary for weight loss. The Dietary Guidelines recommends if your goal is to lose weight aim for a 500 calorie deficit per day. Over the course of a week the 3500 calorie deficit should lead to a loss of 1 pound; as there are approximately 3500 calories in a pound of stored body fat. This can be achieved through a combination of decreased caloric intake and/or exercise. The combination of both is best for long term weight loss.