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BMI and BMR are calculations used to determine what you should weight and what your daily caloric needs are. Although the two terms are independent of each other, your BMI may indirectly affect your BMR.

What is BMI?

BMI, or Body Mass Index, is a quick way to see your probable body fat percentage. BMI is based on your height and weight and is used as a general guide to see what you should weight. BMI is a nice starting point for seeing where you are in terms of body fat. It is not always accurate. In the Army, we used BMI to measure fitness. Anyone too far off the normal scale got measured with a tape-measure and recalculated. Athletes may have a high BMI because of increased muscularity rather than increased body fatness. BMI may underestimate body fat in older persons and others who have lost muscle. .

Calculate your BMI

The basic formula for BMI is: Weight (kg) / (Height (m))or (Weight (lbs) / (Height (in))2) x 703 (kg/m2)/(lb/in2)

BMI Chart
 BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35
Height
(inches)
| Body Weight (pounds)
58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167
59 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173
60 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179
61 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185
62 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191
63 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197
64 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204
65 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210
66 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216
67 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223
68 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230
69 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236
70 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243
71 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250
72 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258
73 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265
74 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272
75 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279
76 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287

BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

What is BMR?

BMR is Basal Metabolic Rate. It is the absolute minimum number of calories you need to maintain basic bodily functions. BMR is the amount of calories you would burn if you did absolutely nothing, (a body in a coma burns this).  The reason knowing your BMR is important is that you can use it to calculate out how many calories you can eat to maintain, lose, or gain weight. BMR generally decreases with age. BMR calculators are close to accurate for everyone except the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

The basic formula for BMR is:

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

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Calculate your BMR

Powered by BMR Calculator

  • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  • If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  • If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  • If you are active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  • If you are very active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

**This calculator also gives you a RMR or Resting Metabolic Rate which is what you would need daily if you are somewhere between Moderately Active and Active.

I have been using these numbers to help me loose weight. My BMR is 1438. I took my BMR and the moderately active calculation to figure out my daily caloric needs. BMR 1438 x 1.55= 2228. I can eat 2228 calories a day to maintain my weight.

Once you know your BMR and the number of calories you burn for your activity level, you can improve your weight-loss efforts. To lose weight, you need to reduce your caloric intake below your total daily calorie requirement indicated by your BMR + activity level. Putting yourself in a calorie deficit every day should result in the weight loss.

To lose approximately 1 pound per week means that you have to consume 500 less calories daily than you burn. To lose approximately two pounds per week you have to consume 1000 less calories daily than you burn. You can also try increasing your activity to burn more calories or a combination of fewer calories and more physical exercise.

Figure out your daily caloric needs. Look, I embed a calculator to make it super easy for you!

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Tips for Weight Loss

**Count your calories for 2-3 days to see where you are at. Use a free or paid calorie counting app, or do it online. Track what you eat and hold yourself accountable.

**Eat whatever you want, just eat smaller amounts. Look at the serving suggestion. For example: Oreo’s serving size is 3 cookies for 160 calories. For the same amount of calories (and a fuller feeling later) eat a whole apple.

**Drink 2-3 liters of water daily (67-100oz. or more daily). Water benefits:

  • eases digestion
  • helps the body get rid of toxins
  • keeps skin looking good and hydrated
  • reduces fatigue and helps you think better (your brain needs water)
  • helps reduce and prevent headaches
  • assists in weight loss

**Eat 80/20. Eat “clean” 80% of the time and treat yourself 20% of the time.

**Plan out your meals and snacks ahead of time. You will be more likely to grab something good if you plan your foods.

Now that you know you basic caloric needs, you can easily calculate the number of calories you need to eat in order to gain or lose weight.

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