What the heck is BMR?
BMR stands for basal metabolic rate and it represents the number of calories your body burns at rest. This is the amount of calories per day your body burns, regardless of exercise, to maintain normal body functions. It changes with age, weight, height, gender, diet and exercise habits. This calculation is accurate for everyone but the very muscular and the very overweight. It does not take into consideration your lean body mass (muscle to fat ratio). The Liz Fitness Nutrition Program does take this into consideration. :)
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
So the calculation for a 40 year old woman who is 5’5” and weighs 140 lbs would be:
BMR = 655 + ( 4.35 x 140 ) + (4.7 x 65 ) – ( 4.7 x 40 ) =
BMR = 655 + 609 + 305.5 – 188 = 1381.50
BMR= 1381.50 (calories burn at rest)
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
So the calculation for a 40 year old man, who is 6 foot and weighs 200 lbs would be:
BMR = 66 + ( 6.23 x 200) + ( 12.7 x 72 ) - ( 6.8 x 40 )
BMR = 66 + 1246 + 914.4 – 272 =
BMR = 1954.4 (calories you burn at rest)
Use the Harris Benedict Formula to determine you daily caloric needs. Multiply your BMR by the appropriate activity factor, as follows:
To lose 1 lb of fat you will need a 3500 calorie deficit. So if you want to lose 2 lbs per week, you will need to reduce your daily calories by 1000 per day. This can be done with a proper nutrition program paired with an exercise routine.