If you exercise on 1 to 3 days per week, doing light activity, multiply your BMR by 1.375.If you rarely exercise, multiply your BMR by 1.2.Next figure out your total daily calorie requirement by multiplying your BMR by your level of activity: If you’re a woman, your BMR is equal to: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).If you’re a man, your BMR is equal to: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years). You can do the math yourself, using the appropriate equation: This calculator factors in your height, weight, gender, and age, and activity level, then assesses how many calories you need to eat daily just to maintain your current weight. The easiest way to measure your BMR is to use an online calculator, like the one at My Calorie Counter. Knowing your BMR can help you create a more effective strategy for weight loss, allowing you to better keep your calorie count on track and better understand the effect exercise will have on your waistline. That’s why BMR is also is called the resting metabolic rate, or RMR, by some. In other words, this is what you burn without lifting a finger. "It amounts to 60 to 75 percent of the total calories you use daily, and there's no physical activity required for this." and spokesperson for the American Dietetic Association. "These are what I call your couch-potato calories," says dietitian Sari Greaves, RD, CDN, of Step Ahead Weight Loss Center in Bedminster, N.J. Basal essentially means base - think of it as the number of calories that are just enough to cover all your body’s bases. The calories used to maintain these basic bodily functions add up to your basal metabolic rate, or BMR. Whether you're talking on the phone, working at a keyboard, or just watching television, your body is burning calories to keep your heart pumping, your lungs expanding and contracting, and your organs functioning. Medically reviewed by Cynthia Haines, MDYou burn most of your daily calories with little to no conscious effort.
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