How to use the BMR Calculator
Just select your gender and then plug in your weight and height information. Be sure to select the correct measurement for each (pounds or kg for weight and inches or cm for height).
You will be presented with the calories per day based on the input information. To determine what your daily calorie intake should be in order to start losing weight, you will need to know and understand your basal metabolic rate.
BMR is the amount of calories you would burn while at rest like sleeping. Even while at rest, your body burns calories. It uses these calories for functions like breathing, blood circulation and maintaining body temperature just name a few.
Your BMR is responsible for burning sixty to seventy percent of the total calories you will burn in a day. Understanding this is the first step in creating a calorie defict for losing weight.
Results of the BMR Calculator
So why two results? Well the BMR result is your resting rate. Basically this means the amount of calories you burn while inactive, like sleeping.
Even though you are not active, your body is. In order to breath, digest, pump blood and maintain body temperature, you need energy. This energy is the calories that are burned during these bodily functions.
The second result is the amount of calories you need in order to maintain your current weight based on your activity level. The more active you are the more calories you will require.
This is because you are already burning the calories you need in order to sustain life. So if you add activity to this, you need to increase the amount of calories you consume to maintain your weight.
If you are trying to lose weight, then you need to reduce your calories. You can do this by consuming (eating) fewer calories or increasing your activity to burn more calories…or a combination of both.
If you reduce the calories you eat, or increase the calories you burn by 500 each day, this would approximate to 1 pound loss for the week. At 1000 calorie reduction, this would be 2 pounds per week of weight loss.
Experts recommend that you try to lose 1 – 2 pounds a week and no more. Studies have shown that a quicker weight loss often leads to additional weight gain once the diet is done.
So in order to keep the weight off, you want to lose it slowly. This will help you develop lasting lifestyle changes that will help ensure the weight stays off.
If you are curious about the math behind this BMR calculator, then read this page on the BMR calculation.