SPORTSWEAR

What is BMR?

The rate at which energy (calories) is used  for the essential life functions is called Basal Metabolic Rate (BMR). Basal metabolism includes most of the involuntary things the human body does to support life – such as breathing, blood circulation, body temperature regulation, nervous system operations, etc., but not the extra energy needed for any additional physical activity such as gym exercise. In other words, if you laid in bed all day doing nothing else, then you would need to eat at least the number of calories roughly equal to your BMR in order to maintain your normal body functions.

Use my BMR Calculator to work out your Basal Metabolic Rate and then use the figures opposite to work out your total daily calorie needs.

i.e. If your are Male, your height is 181cm ,  your weight 91kg and age is 39 the calculator will return  1851 calories per day.

If you are moderatly active, you then would times this figure by 1.55

1851 x 1.55 =2869

Send me a message if you would like any help with your calculations

Total Daily Calorie Needs

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: 

Sedentary (little or no

exercise):Calorie Calculation = BMR x 1.2

Lightly active (light exercise/sports 1-3 days/week)

Calorie Calculation = BMR x 1.375

Moderately active (moderate exercise/sports 3-5 days/week) Calorie Calculation = BMR x 1.55

Very active (hard exercise/sports 6-7 days a week)

Calorie Calculation = BMR x 1.725

Extra active (very hard exercise/sports & physical job or 2x training)

Calorie Calculation = BMR x 1.9 

The resulting figure is a guide a starting point for you to base your daily calorie deficit or surplus depending on your goal.