BMR = Basal metabolic rate.
We all have one. It’s different for each person based upon their age, weight, height and sex. I just calculated mine on THIS SITE and it is 1363.25. That’s how many calories I need to consume each day just to be alive.
Then you use the Harris Benedict Equation which is based upon how many calories (approximately) you expend each day. This includes your workouts PLUS things like showering, driving, cooking dinner, running errands, sweeping, etc. You get to pick between five choices:
- Lightly Active
- Moderately Active
- Very active
- Extra Active
What each means is on THIS SITE. I chose Very Active, so I need to multiply my BMR (1363.25) by 1.725.
1363.25 x 1.725 = 2351
2351 is the number of calories I need to consume in a day to maintain my weight.
Now, to lose the weight……
There are 3500 calories in a pound. You must create a deficit of 3500 calories over several days via exercise or lowering calorie consumption. Usually people aim to create a deficit like this or 7000 calories over a week. That is widely known as the most common, effective & healthy way to lose weight. This way you lose 1 – 2 lbs a week.
If you divide 3500 by the 7 days in a week, you will get 500. That is the deficit I need to create each day to lose 1 pound a week.
So, how do you determine calories consumed? There are many website and smart phone apps to track calories. Find out how many a day you eat currently.
So now, knowing I burn 2350 calories a day, if I want to lose 1 pound a week, I subtract 500, which gives me 1850. That is how many calories I should eat each day to lose 1 pound a week!
If you haven’t done this, DO IT. Only YOU can reach your goals.