What is BMR?
BMR, or basal metabolic rate, is a measure of how many calories your burn each day simply by existing. Think of it as the amount of calories you would burn in a single day if you spent the entire day asleep.
Once you have determined your BMR, you should then multiply that number by your activity level. Continue scrolling past the calculator (or click here) when you are ready for that step.
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Your Daily Activity Level
Now it’s time to put your BMR number into more meaningful terms. You don’t spend all day in bed so now we need to adjust this number to fit your lifestyle. We’ll do that by using the Harris-Benedict equation.
The Harris-Benedict formula adjusts your BMR so that it accurately takes into account your daily activity level when determining your daily caloric needs. How often you work out, how hard you work out, and what type of work you do for a living all have an effect.
It works by multiplying your activity level number (we’ll get to that quick) by your BMR, so make sure you’ve figured that out first using the calculator above. Once you have your BMR number, multiply it by your activity level using the figures below:
- If you have a sedentary work/home life and do not exercise, multiply your BMR by 1.2
- If you exercise lightly 1 to 3 times per week, multiply by 1.375
- If you exercise 3 to 5 days per week, multiply by 1.55
- If you exercise 6 to 7 days per week, multiply by 1.725
- If you exercise 7 days per week, and also have a physically demanding work/home life, multiply by 1.9
If you are unsure of which activity level to choose, play it safe and multiply using the lower number.