I thought I would post this here because it was a helpful tool (for me) when I was trying to determine how much I should be eating specifically to my age, height etc.
Before I do though there are a few things to say:
- 250 calories from a mars bar is not the same as 250 calories from a fruit salad – one is obviously more unhealthy than the other (Damn you mars bars being so tasty and so bad for me). So this calculation is not going to help you eat the right things.
- It is just a rough guide and not set in stone – everyone’s body works differently
- This is not a calorie counter for all weight loss it does not take activity into account and if you only use this figure you could become under-nourished and lose weight the unhealthy way (other than that it will pile back on when you start eating again anyways so a bit pointless)
What is it?
Your BMR is your “Basal Metabolic Rate” which is how many calories your body needs to keep itself running on a daily basis if you were to do nothing but rest all day. Using this calculation you can then account for the amount of exercise you do per day and come up with a calorie figure to try and stick too.
How to use it ?
I hate to be that person – but I am – to lose weight (and even now to a degree) I calorie count, because if i don’t I forget how much I’ve eaten or should be eating and I will justify eating a plate of cookies to myself before dinner (I have no self control)!
BMR = Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
or metric : 655.1 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.68 x age in years)
BMR = Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
or metric : 66.5 + ( 13.75 x weight in kg) + (5 x height in cm) – (6.76 x age in years)
I have turned it into a handy printable so you can put it in your food journal or on hand – Both the metric and imperial versions for men and women, just pick the one you want 🙂