Your Basal Metabolic Rate or BMR is the number of calories you burn each day for basic activities, such as breathing, eating, and drinking. This number helps you to calculate how many calories you burn per day without exercise. It is a great starting point to determine how many calories you can consume to reach your ideal healthy weight. Here’s how to do it:

Your weight: ___

Add zero to your weight: ___

Add your weight to that number: ___

Total = BMR: ___

For example, if you weigh 170 pounds, you add zero to come up with 1700. Then, add your weight of 170 to calculate your total of 1870 calories. Once you add exercise into your daily routine, you will burn more calories depending on the activity. Let’s say you want to lose one pound per week. One pound of fat equates to 3500 calories, or a deficit of 500 calories each day of the week. You can acheive this by decreasing caloric intake and increasing exercise. If you jog for 30-minutes each day and burn 300 calories, then you only have to decrease your calorie cosumption by 200 calories. That means you can eat 1670 total calories per day of health promoting foods.

Calculate your BMR and determine how to reach your ideal healthy weight!