# How to calculate my BMR to lose weight

The amount of energy your body uses only to keep you alive and functioning is known as your BMR (Basal Metabolic Rate). It is the quantity of calories you would burn if you spent the whole day in bed. You must have your weight in kilogrammes, height in centimetres, and age in years to determine your BMR. Once you have the information, enter it into the following equation:

For Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

For Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Once you’ve calculated your BMR, you can use it to figure out how many calories you need to eat each day to lose, gain, or maintain your weight. To do that, you need to know your activity level. Use this chart to help determine how many calories you should be eating per day:

If You Are… And You Want To… You Should Eat This Many Calories Per Day

Sedentary Lose Weight BMR X 1.2 – 500 calories

Sedentary Maintain Weight BMR X 1.2

Sedentary Gain Weight BMR X 1.2 + 500 calories

## What is BMR in weight loss

The amount of energy your body consumes at rest is known as your basal metabolic rate (BMR). It is impacted by elements such as age, gender, height, and weight. To lose weight, you must generate a calorie deficit by consuming less calories than your BMR. You may estimate your BMR using an online BMR calculator.

## What is my BMR to lose weight

Body mass index, or BMI, is a measure of body fat based on height and weight that applies to both men and women aged 18 to 65. Divide your weight in kilos by your height in metres squared to get your BMI. For instance, if you weigh 70 kilos and stand 1.75 metres tall, your BMI is 22.9. Overweight is defined as a BMI of 25-29.9, while obesity is defined as a BMI of 30 or above.

To lose weight, you must generate a calorie deficit by consuming fewer calories per day than you burn. There are other methods for calculating how many calories you should consume each day, but one one is to multiply your current body weight by 12-15. To lose weight, for example, if you weigh 150 pounds (68 kg), you would need to consume 1800-2250 calories each day.

The quantity of calories required to maintain your present weight is known as your BMR (basal metabolic rate). You may determine your BMR using a number of methods, but the simplest is to multiply your weight in pounds by 10-11 for men or 9-10 for women. If you weigh 150 pounds (68 kg), your BMR is 15001-1650 calories per day. To lose weight, you would need to consume less calories per day than this.

## Calculate BMR for weight loss

To calculate your BMR for weight loss, you’ll need to know your current weight and your desired weight. Once you have those numbers, plug them into the BMR equation:

BMR = (current weight x 13) + (desired weight x 9)

For example, if you currently weigh 150 pounds and want to lose 10 pounds, your equation would look like this:

BMR = (150 x 13) + (140 x 9)

This calculation will give you your Basal Metabolic Rate, or the number of calories you need to eat each day to maintain your current weight. To lose weight, you’ll need to create a calorie deficit by eating fewer calories than your BMR.

## How to use BMR to lose weight

If you want to lose weight, you need to understand your BMR. BMR, or Basal Metabolic Rate, is the amount of calories your body burns at rest. To calculate your BMR, you need to know your weight, height, age, and gender. Once you have that information, you can use one of the many online BMR calculators ( like this one from the Mayo Clinic) or use the formulas below.

For men:

BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)

For women:

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Now that you know your BMR, you can begin to calculate how many calories you need to consume each day in order to lose weight. To lose one pound of weight, you must first generate a calorie deficit of 3,500 calories. If your BMR is 1,800 calories and you want to lose one pound each week, you must consume 1,300 calories per day ((1,800-1,300)/7= -100 calorie deficit per day). There are several methods for creating a calorie deficit, including food and exercise, so choose what works best for you and stick to it.

## Conclusion

Calculating your BMR is an excellent technique to assist guide your weight reduction objectives. Knowing how many calories you require depending on your age, gender, height, and activity level may be quite helpful when developing an efficient diet plan. With this knowledge, it’s simple to create realistic objectives and measure your progress over time. Plus, with all of the internet tools accessible today, calculating your BMR is simpler than ever before, so there’s no reason not to give it a go!