How to Use BMR to Calculate Calories for Weight Loss

You can find your BMR with a simple equation.

Your Basal Metabolic Rate, or BMR, is the approximate amount of calories your body burns daily at a state of rest. Eating more calories than your body needs each day results in weight gain, while eating less prompts weight loss. According to the American Council on Exercise, you can lose weight over time by calculating your BMR and modifying your diet based upon the resulting number.

Things You'll Need

• Scale
• Pencil
• Paper
• Calculator

Instructions

1. Use a scale to obtain an accurate reading of your weight in pounds. For best results, weigh yourself in the morning, before you have eaten anything, without wearing clothing. Write down this number.

2. Measure your height in inches from the ground to the top of your head. It might be helpful to have a friend do this for you. Write down the resulting number.

3. Write down your age in years.

4. Execute the following equation:

   For men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) = BMR

   For women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

5. Subtract 500 calories from the resulting number to encourage weight loss. According to the American Council on Exercise, 1 pound of fat consists of 3,500 calories. Cutting your BMR by 500 calories per day will result in 1 pound of weight loss per week. When you have reached your ideal weight, recalculate your BMR and eat within the resulting number to maintain your figure.

Tips & Warnings

• Always consult with a health care professional before beginning a new diet.

References

• "Ace Personal Trainer Manual"; American Council on Exercise; 2003