Many people don’t outright ask: “Hey, what is my Basal Metabolic Rate?” However, I think that most people should. Actually, a lot of people do ask this question – but just in a more indirect way.
Asking: “How many calories should I be consuming in a day?” is pretty much the same thing as asking what your BMR is. So what exactly is BMR?
The BMR is a calculation tool used to figure out how many calories that your body requires on a daily basis; depending on your current activity level as well as variables such as height, weight and age.
For women, the formula for your BMR is: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Now, that number is what your body burns just sitting on the couch doing NOTHING. Depending on your level of activity… from sedentary to very active, your caloric needs will change.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, 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 moderatetely 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
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
If this is all way too complicated, there are a few calculators that you can find online. For example, try this one.
We took the guesswork out for you when we created the simple to follow “Mix and Match” Diet, which uses are more general calorie count of 1345 calories per day.
The most important thing to remember is that you body will burn calories just sitting there, so do not UNDER EAT because when your body does not even have the energy for basic functions, then it will start to hold onto fat. At the same time, writing down what you eat in a day can be important to understanding where you may be experiencing an intake of certain calories (a nibble here, a nibble there)… it can all add up!
Until next time!