Basal Metabolic Rate (BMR)

People trying to get (or stay) in shape always ask about BodyFat % and Weight (scale), and they probably start counting calories but...

- What's the target, and How did you come up to that number? - Are you sure you are not actually hurting your goal by not knowing exactly WHY are you cutting or adding these or that amount of calories?


One thing you need to understand first is BMR (Basal Metabolic Rate) This number is the amount of calories your body burns naturally, just to keep you alive, some call them "couch potato calories" and it amounts to 60 to 75 percent of the total calories you use daily, and there's no physical activity required for this!!

Thats a BIG chunk of calories right there!!

How to calculate BMR?? Well, there's plenty of online calculators or you can use this formula:


- MALE: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years). Example, if you’re 170 pounds, 5’11”, and 43, your BMR is 66 + (6.23 x 170) + (12.7 x 71) – (6.8 x 43) = 1,734.4 calories


- FEMALE: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). Example, if you’re 130 pounds, 5’3”, and 36, your BMR is 665 + (4.35 x 130) + (4.7 x 63) – (4.7 x 36) = 1,357.4 calories

Next figure out your total daily caloric requirement by multiplying your BMR by your level of activity:

- If you rarely exercise, multiply your BMR by 1.2 - If you exercise on 1 to 3 days per week, multiply your BMR by 1.375 - If you exercise on 3 to 5 days per week, multiply your BMR by 1.55 - If you exercise 6 to 7 days per week, multiply your BMR by 1.725 - If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9


This calculation gives you the number of calories you burn in one day at your current level of activity; this is the number of calories it takes to stay at the weight you are if you don’t change anything. To lose weight you need to create a DEFICIT in that number, and the "standard" is usually -500calories a day from your

BMR * (Activity number).


Hope this info helps and see you soon!

Coach Ruzzo

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