How to Calculate a BMR

Video Transcript

"Hi, I'm David Dubail; owner of Dubail Fitness Institute in Miami, Florida. In this clip we're going to show you how to calculate a BMR. A BMR stands for Basal Metabolic Rate. The Basal Metabolic Rate is important on your stand because this is how many calories you will be burning throughout the day. This will help you to gain weight or lose weight when you're in an exercise program. What we're looking to do is figure out your BMR. So an easy way to do this is to take your body weight; I'm going to use mine which is a 190 lbs. and times it by 10 and that will give you your resting metabolic rate. So this will be 1900 calories for me. That would be just for me to stay alive, sleep, really do nothing; just my basic metabolic rate, what I need to feed if I was not doing anything. The second thing you need to do is figure out what you do outside. There's a standard and you times that by 20%. Unless you have an extremely active job, most people are just using about 20%. So you're going to times that by .2, 'cause that's 20%; alright and that's going to come out to 380. So now you're going to take that number and on your 1900, you're going to add in your activity level and then you're going to add in exercise if you do it. If you don't do exercise, it's going to be 0. If you do do exercise; so if you use a heart rate monitor and you figured out, you burned 280 calories, you would add 280 calories there. But for now I'm going to say you're not, you're not doing any exercise. So we're going to figure this out and that would be 082. So my resting, my Basal Metabolic Rate would be 2280. So that's the number of calories I'm looking to either, eat a little less than or eat more than if I'm looking to gain or lose weight. If you're looking to lose weight, we're going to want to eat about 2000 calories a day and that will help us start to lose two to three pounds a day. Once again, it's been David Dubail, thanks for watching."