Your Formula For Weight Loss

By Laura Kelly-Pifer

BMR.  Have you heard of it?  Do you know what it means and what you do with it?  If not, you aren’t the only one.  Over the last few years, I have been able to learn more about and I am going to share with you what I learned.

BMR stands for Basal Metabolic Rate.  It’s a formula that takes several variables like height, weight, age and gender to calculate your calorie needs as if you did not do any exercise.  So, even if you are taking a lazy day, you are still burning calories.

To calculate your BMR, use these formulas:

Men BMR = 66 + (6.3 x Body Weight in lbs) + (12.9 x Height in inches) – (6.8 x age)
Women BMR = 655 + (9.6 x weight in kilos) + ( 1.8 x height in cm) – (4.7 x age)

Once you have your BMR calculated, you will have a good starting point for how your body at your current weight burns calories.  What you will want to do next is use that information and figure out how many calories you burn during a normal day.   Here is how you will calculate that:

Take the BMR, and multiply it by the Activity Multiplier below that best describes your average day:

Activity Multiplier
Sedentary = 1.2 (little exercise, desk job)
Light Activity = 1.375 (light exercise/sports 1-3 days/week)
Moderate Activity = 1.55 (moderate exercise/sports 3-5 days/week)
Very Active = 1.725 (heavy exercise/sports 6-7 days/week)
Extreme Activity = 1.9 (heavy exercise/sports, physically demanding job)

If you are unsure of where your activity level might be because you are in between activity levels, then pick a number in between.

If you are using your BMR to figure out how many calories you want to take in every day, you need the first number from the earlier exercise. If your plan is to lose 1 pound per week, you need to eliminate 1 pound (which is equivalent to about 3500 calories) worth of calories per week.  Next, you would take that number and divide it by the number of days per week.  And, since 3500 divides into 7 nicely, you would need to subtract 500 calories each day from what you would consume or burn an additional 500 calories.  It’s that easy.

Did this article help you?  Do you have questions that you would like answered?  I’d be happy to help.  Comment with those and then I’ll answer in another post.

Wishing you good health!


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Laura Kelly-Pifer is a Fitness Coach who strives to help others by giving hope and support to those that are dissatisfied with their current situation. Whether you are lacking physically, emotionally, financially, or nutritionally she is here to help you see REAL RESULTS!

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