#RESTING BMR CALCULATOR SERIES#

You can use either the metric or US measurements for this online tool. This calculator will tell you the number of calories per day you should consume to maintain your existing weight based on the resting BMR.

These factors are used to determine your resting BMR. Therefore, creating a calorie deficit of 500-1,000 calories per day can lead to a max weight loss rate of 2lbs/week. These include age, gender, weight and height. Taking this into consideration, it is more feasible to cut back on food since daily caloric requirements for maintaining weight are much higher. So keeping that in mind, the goal is to lose 1-2lbs per week.įor sedentary individuals, it would be recommended to set a goal of losing 1lb per week, which would equate to a calorie deficit of 500 calories/day.įor more active individuals, daily calorie requirements are higher in order to account for exercise and active lifestyles. More often than not, when weight loss exceeds 2lbs in a week, the majority of that is water loss. That would equate to a calorie deficit of 1,000 calories per day. The RMR calculator is a tool that can provide you with an answer to the question 'how many calories do I burn at rest' Insert a few basic parameters and find your resting metabolic rate value. See this blog on How Many Carbs Per Day for Weight Loss to learn more.įor healthy, sustainable weight loss, it is generally not advisable to lose more than 2 pounds of fat per week. Use the calculator below to compute your daily BMR rate - the minimum daily calories required to. Step 2: Divide answers in step 1 by 4 since there are 4 calories per 1 gram of carbohydrate Multiply daily calorie requirements by 0.45 & 0.65 to obtain calories from carbohydrates. Step 1: Calculating grams of carbohydrates. The Dietary Guidelines for Americans recommends that carbohydrates should make up 45-65% of one’s daily calories. You can then multiply it with your physical activity level PAL to find your total daily energy expenditure TDEE. The result is your basal metabolic rate BMR. Third: Calculate Daily Carbohydrate needs Use the Harris-Benedict equation for women: BMR 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age). See this blog on How Much Fat Per Day for Weight Loss to learn more. Using both of these references you can calculate your daily fat needs: Technically, this equation calculates your resting metabolic rate (RMR), which is slightly different from BMR. The Dietary Guidelines for Americans also recommends fat should make up 20-35% of one’s total daily calories. To prevent any fatty acid deficiencies it is recommended to consume at minimum 1g/kg of fat per day. Multiply weight in kilograms by range that best fits your activity levels. Note that in the BMR/RMR calculator above the lean body mass is automatically calculated using the Boer formula if body fat percentage is not provided.This is the last step of calculating calories, and it's one that's absolutely essential for getting accurate weight loss results.ĭid you know that protein is a huge catalyst for weight loss and hunger satiation? Let's compare and contrasts sedentary versus moderately active individuals and their protein requirements.įor sedentary/lightly active individuals: 1-1.2g/kg/dayįor moderately active - extremely active: 1.4-2.2g/kg/dayĬonvert body weight in pounds to kg’s (round to the nearest 10th) If you know your body fat percentage, lean body mass can be calculated by the following formula: (1 - Body Fat Percentage / 100) x Weight. Males: Ageīoth the Katch-McArdle and the Cunningham formulas use lean body mass to estimate your resting metabolic rate.

#RESTING BMR CALCULATOR SERIES#

Males: AgeĪs the Schofield equation above was proven not to be very reliable for many, a new series of equations was developed in 2005 which consisted of a database of 10,552 BMR values that had a more diverse set of subjects. Your BMR (Basal Metabolic Rate) is an estimate of how many calories youd burn if you were to do nothing but rest for 24 hours. This skewed the results for other communities. However, a disproportionate number of subjects in the data set were Italian men with on average higher BMR values. The Schofield equation was published in 1985 and used by FAO/WHO/UNU (World Health Organization and others).

Resting bmr calculator