Calculate Your Basal Metabolic Rate...
To Determine Your Necessary Caloric Intake

Your basal metabolic rate (BMR) is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours.

You can use this estimate to determine your calorie requirements specific to your daily activity. This is also very important to understand when you are either trying to calculate the daily calorie intake for weight loss, lose weight or maintain your weight loss.

The basal metabolic rate represents the minimum amount of energy required to keep your body functioning, including your heart beating, lungs breathing, and body temperature normal. For the most accurate reading of your BMR, the measurements would normally be taken in a testing facility after you have slept in a darkened room for at least 8 hours. This sleeping period would normally follow 12 hours of fasting to ensure that your digestive system is inactive. The testing is then normally done with you lying down or in a reclining position.

However, it is not necessary for you to use a testing facility or remain in a quiet state for 12 hours to determine your BMR. Several equations are available to provide a baseline calculation to determine your approximate BMR. The calculation for determining BMR that is believed to be the most reliable is the Mifflin-St Jeor equation*:

Men:
BMR = (10 x weight x 0.455) + (6.25 x height x 2.54) – (5 x age) + 5

Women:
BMR = (10 x weight x 0.455) + (6.25 x height x 2.54) – (5 x age) – 161

* Weight in pounds, height in inches

Remember, your BMR is the minimum number of calories your body needs at rest. Now you need to determine how many calories you need to consume given your level of daily activity. To calculate your daily calorie intake, you multiply your BMR by the appropriate physical activity factor (AF). The result is your Total Energy Expenditure (TEE). Your TEE is your recommended calorie level to maintain your current weight.

This activity factor multiplier is based on your level of activity as outlined in the following table. Be honest with yourself as to your true activity level as physical activity levels vary significantly between people.

Activity Factors (AF) for Calculating Calorie Intake

So, to determine your daily caloric needs, complete the following equation:

__________(BMR) x ___________(AF) = __________(TEE Calories)

In order for you to maintain your current weight, the number of calories you need to consume each day is equal to your TEE.

Having established your TEE, you can then begin to recognize the effect overeating has on your weight and establish steps to create and maintain a healthier lifestyle. Your Total Energy Expenditure is the basis for determining how many calories you need to maintain, lose, or gain weight. For example:

• Weight maintenance calorie intake = TEE
• Weight gain calorie intake > TEE
• Weight loss calorie intake < TEE

The keys to good nutrition are balance, variety and moderation. To stay healthy, your body needs the right balance of carbohydrates, fats, and protein – the three main components of nutrition. You also need vitamins, minerals, water and other substances from many different foods. And while some foods are better than others, no single food or food group has it all. So, eating a variety of different foods is essential to maintain a balanced basal metabolic rate.

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