Do you know How to Calculate BMR?
BMR stands for Basal Metabolic Rate. Your BMR is the amount of calories your body uses in a day to function. I wanted to share a quick post that would help you learn to calculate BMR so you can easily calculate it for yourself.
Now, the equation I use for determining BMR is called the Schofield Equation. Once you find the equation that matches your age it’s pretty simple.
Let’s try it out: Jane is 30 years old and weighs 75kg.
Now we look at the chart and find the equation that fits Jane.
8.3xkg body wt+846
Now we just plug in her number to figure out her BMR.
8.3x75kg+846 = 1468
Jane’s BMR is 1468. This mean Jane’s body uses 1468 calories everyday just keeping itself going.
Once you know your BMR you can see how many calories you need to eat to maintain your weight. If you are trying to lose weight, you will want to eat less then your BMR. If you are trying to gain wait you will want to eat more then your BMR.
Keep in mind that this equation does not consider your exercise for the day, so if you do a lot of running, biking, weight lifting, etc you need to take that into consideration.
So if Jane burns 200 calories while running, and she ate 1800 calories during the day, you could figure out if she has a calorie deficit or surplus like this:
1800-200=1600 <– this is how many calories she ate minus her run.
1600-1468=132 <– This is her calorie surplus at the end of the day.
This shows us that she has a slight caloric surplus for the day. Now, let’s say Jane is trying to lose weight and she ate 1500 calories and burned 400 calories at the gym.
1500-400=1100 <– What she ate minus what she burned.
1100-1468= -368 <– She has a caloric deficit of 368 calories.
Since we need to have a caloric deficit of 3500 calories to lose 1 pound a week, Jane is at a healthy caloric deficit.
