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Your Basal Metabolic Rate (BMR) is a measure of the energy your body uses in normal, everyday functions, like digesting food, moving your lungs and pumping your heart. This maintenance level is the minimum number of calories your body needs in order to function. Add this number to the calories you burn through exercise and activity, and you get your total daily calorie expenditure. Now you know about how many calories you could eat without gaining weight. The first step is finding out what your BMR is. Now, you could check in to one of those exclusive mountaintop clinics in northern Europe where they hook you up to the latest in beeping machines, jumping lights and squawking monitors, which would take days and cost thousands and thousands of dollars. Or you could do this simple worksheet. If you know your height, weight, age and gender, you can easily calculate your own BMR. Just print up the worksheet and fill in your vital statistics: BMR FOR WOMENFACTOR ENTER MULTIPLY BY RESULT WEIGHT (enter one)kg.________x9.6=_______ lb.________x4.36 HEIGHT (enter one)cm.________x1.8=_______ in.________x4.57 1. Add Height / Weight Results_______ AGE ________x4.7=_______ 2. Subtract Age Result_______ + 655 YOUR BMR=_______ BMR FOR MENFACTOR ENTER MULTIPLY BY RESULT WEIGHT (enter one)kg.________x13.7=_______ lb.________x6.23 HEIGHT (enter one)cm.________x5=_______ in.________x12.7 1. Add Height / Weight Results_______ AGE ________x6.8=_______ 2. Subtract Age Result_______ + 66 YOUR BMR=_______ |
