What is Basal Metabolic Rate or BMR? BMR is the number of calories you would burn if you just laid in bed all day. Why is this important to know? If you know how many calories you burn just living, you will be able to calculate how many calories you need per day in order to maintain or adjust your body weight.
It is worthless to embark on a weight loss, gain, or maintenance plan without knowing your daily calorie needs.
How to calculate BMR? Use our BMR calculator on the left side of the page. Once you have calculated your BMR, use the Harris Benedict Equation to multiply your BMR times your activity factors.
Sedentary (very little or no exercise) =BMR x 1.2
Lightly Active (1-3 days/week of light exercise) =BMR x 1.375 (casually fit)
Moderately Active (3-5 days/week of moderate exercise) =BRM x 1.55 (high school athlete, frequent gym visitor)
Very Active (6-7 days/week of hard exercise) =BMR x 1.725 (college athlete, amateur body builder)
Extra Active (very hard exercising, physical job, or two-a-day training) =BMR x 1.9 (professional athlete, body builder)
My BMR is 1,879. My activity factor is 1.55 as I am moderately active. 1,879 x 1.55 = 2912. 2912 would be the amount of calories I need each day in order to maintain my 180lbs of body weight.
Now that you know how to calculate the calories you need in order to maintain your body weight, it will be easier to calculate the amount of calories you need in order to gain or lose weight.