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))2 or (Weight (lbs) / (Height (in))2) x 703 (kg/m2)/(lb/in2)
|| Body Weight (pounds)|
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.