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Before I do though there are a few things to say:
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.
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.
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 🙂
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