One of the most important numbers you must know for your fitness, or fat loss program is your basal metabolic rate. To calculate BMR all you need to do is go through a basic mathematical formula.

Your BMR (Basal Metabolic Rate) is the number of calories your body can take in each, and every day without gaining, or losing weight. It is the amount of calories consumed to maintain your current weight, and supply the energy for the basic biological functions of daily living.

When you figure out your BMR number you can use it as a starting point for either your fat loss, or muscle building program. In order to melt away body fat, you must be around 500 calories below your basal metabolic rate number for 7 days in order to burn off 1 pound of fat each week. In order to gain weight, you must increase calories slightly above this number to provide the appropriate calories for muscle building.

Here is the exact Harris Benedict Formula used to calculate BMR, and determine the amount of calories needed to maintain your current body weight.

1. Harris Benedict BMR Formula for Women

655 + (4.3 X weight in lbs.) + (4.7 X height in inches) – (4.7 X age in years)

Harris Benedict BMR Formula for Men

66 + (6.3 X weight in lbs.) + (12.9 X height in inches) – (6.8 X age in years)

2. Take your resting metabolism number from the formula above and multiply it by your level of activity (choose one of the following.)

Sedentary – BMR X 20% (multiply by 1.2)

Light active – BMR X 30% (multiply by 1.3)

Average – BMR X 40% (multiply by 1.4)

Very Active – BMR X 50% (multiply by 1.5)

Athletic Training – BMR  X 60% (multiply by 1.6)

To calculate BMR, all you need to do is follow the two steps above. The resulting number is a pretty accurate indication of your basal metabolism rate in calories.

For an example of how to calculate BMR I will use my specific numbers.

66+(6.3 X 195) +(12.9 X 69 inches) – (6.8 x 42)

   1228.5 + 890.1  -  285.6
   
      2102.3 – 277.6 = 1833 BMR X (1.5 Very Active) = 2749 calories each day

Therefore, for my weight of 195 pounds, my height of 69 inches, and my age of 42, with a very active exercise program, my maintenance calories are in the neighborhood of 2749 per day.

According to the Harris Benedict formula I can take in 2749 calories, and still maintain my body weight. If I wish to lose fat I will have to consistently decrease my 2749 caloric intake by 500 calories per day for 1 week straight in order to lose 1 pound of body fat. That would be a calorie consumption around 2249 per day for 7 days straight.

Please remember, in order to melt away unwanted body fat, you should increase the duration, and/or intensity of workouts, and decrease calories at the same exact time.

If you really want great fitness program results you need to calculate BMR.

So take a couple of minutes to calculate your basal metabolic rate. This number is the starting point for every fitness, and nutrition plan. What is you BMR number?

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