Step 1: BMR
Step 1:
What is your BMI?
BMI stands for "Body Mass Index". BMI is a screening tool used for adults to identify weight problems.
Type in your height and weight into the chart to the left and see your BMI and weight status.
This gives an idea of where you are and if you need to lose, gain or maintain your current weight.
*This is just a screening tool and not a diagnostic tool. Further questions should be directed to your health care provider.
Step 2: BMR "Calories Out"
BMR is your basal metabolic rate, also known as RMR, resting metabolic rate.
A person’s basal metabolic rate, or BMR, is the amount of calories a person consumes a day without being physically active. The rate only includes basic metabolic functions like sustaining internal body temperature, cell repair, pumping blood, breathing, etc. In other words, the energy your body needs if you would do nothing else, but relax on the couch all day or lay in bed awake all day.
Why do we need this number?
We use this number plus the energy that you expend with exercise to determine the amount of energy or total calories you consume per day.
HOW MANY CALORIES DO I NEED?
BMR (from above) x Activity Level = TOTAL CALORIES
- Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
- Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Activity Level:
Sedentary (little or no exercise)= BMR x 1.2
Light Active (light exercise/sports 1-3 days/week) = BMR x1.55
Moderately Active (moderate exercise/sports 3-5 day/week)= BMR x 1.55
Very Active (hard exercise /sports 607 day a week) = BMR x 1.725
Extra Active (very hard exercise/sports and physical job 2x's a day) = BMR x 1.9
Now that we know how many calories you need per day to live, work and play, meaning "calories out." We need to look at how many calories you consume, "calories in," from food, beverages and alcohol.
Step 3: Calories In
To figure out how many calories you consume in one day, it is best to keep a food and beverage journal for 3 days and take an average intake.
Write down everything you eat, recording portion size, carbohydrates, protein, fat and calories.
Hint: You can use a free program My Pyramid Food Tracker to input your date and it will calculate the totals for you.
http://www.mypyramidtracker.gov
Step 4: Do the Math
CALORIES IN = CALORIES OUT
Step 5:
Now if you are gaining weight but want to lose it, we have to change or manipulate our equation.
Click on "Losing Weight" section.
