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I thought I would post the BMR calculation here because it was a helpful tool (for me) when I was trying to determine how much I should be eating specifically to my age, height etc.
Before I do though there are a few things to say:
- 250 calories from a Mars bar is not the same as 250 calories from a fruit salad – one is obviously more unhealthy than the other (Damn you Mars bars being so tasty and so bad for me). So this calculation is not going to help you eat the right things.
- It is just a rough guide and not set in stone – everyone’s body works differently
- This is not a calorie counter for all weight loss it does not take activity into account and if you only use this figure you could become under-nourished and lose weight the unhealthy way (other than that it will pile back on when you start eating again anyways so a bit pointless)
What is Your BMR?
Your BMR is your “Basal Metabolic Rate” which is how many calories your body needs to keep itself running on a daily basis if you were to do nothing but rest all day. Using this calculation you can then account for the amount of exercise you do per day and come up with a calorie figure to try and stick too.
How To Use It
Your BMR can get an accurate idea of what you should specifically be eating according to your own body and how much you need to consume. This, in turn, lets you adapt your meal plans accordingly to lose weight, maintain it or even gain it depending on whatever your weight journey is. Personally, I use it to lose weight and help me better understand the calorie deficiency I need to meet without being too hungry while maintaining healthy weight loss. Plus it gives me a specific number to deal with and I find this easier when I am setting goals.
The BMR Calculation:
BMR = Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
or metric : 655.1 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.68 x age in years)
BMR = Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
or metric : 66.5 + ( 13.75 x weight in kg) + (5 x height in cm) – (6.76 x age in years)
I have turned it into a handy printable so you can put it in your food or bullet journal or to keep it on hand and have included both the metric and imperial versions for men and women, just pick the one you want 🙂