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Jan 23, 2011

How to calculate your BMR

After yesterday's weigh-in and post, I knew I had to take matters in hand and try to turn things around somehow. I didn't have a plan and didn't know from where to start. But likely, Patrick commented (thank you so much) and showed me exactly what I needed to do. He suggested I checked Bobbie's Blog Post about BMR and anticipated weight loss. I rushed to the Blog and as I was reading (and then calculating) my anger and disappointment slowly faded away and were replaced by motivation and enthusiasm. 

If you haven't read Bobbie's post (click) yet, you probably won't know what I'm talking about next. Also, I'm sure that you'll learn a couple new tricks to weight loss, so go ahead. I'll wait...


My BMR (Basal Metabolic Rate): 
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
655 + (4.3 x 153) + (4.7 x 65) - (4.7 x 25)
655 + 657.9 + 305.5 - 117.5 = 1500.9

Daily Caloric Need
Sedentary : BMR x 20%
1500.9 x 0.2 = 300.18
Add this number to your BMR
1500.9 + 300. 18 = 1801.08

Therefore, the number of calories I need per day is 1800(rounded).
To follow Bobbie's footsteps, next I will determine an adequate number of calories I will have to consume per day to create a deficit and hence lose weight. The formula she used is
 (body weight) x 7
153 x 7 = 1071 (minimum calorie intake/ day)
Also, I have a goal of burning approximately 200 calories per day doing 20 min cardio workouts everyday of the week
I will use the formula below to predict how many pounds I will lose per week if I stay within these numbers (calorie intake/ burned).
1800 - daily consumed calories + burned calories = deficit calories per day
1800 - 1100 + 200 = 900 (calories deficit/ day)
Since to lose one pound it takes a 3,500 calories deficit, I should be able to have an estimate of how much deficit I will create and hence how many pounds I should lose.
900 x 7 (days a week) = 6300 (calories deficit/ week)
6300/ 3500 = 1.8 (lbs)

So if I stick to this plan, I will be losing (let the math be proven) 1.8 lbs per week.  Which brings us to the end of the math session of this post. And to the end of the entire post as a matter of fact. I LOVE math (math was my major in high school) so this was fun to do and I'm really looking forward to see the result in practice.


  1. AH, math homework never looked so fun! And 1.8# a weekis a nice safe n steady pace. If you are comfortable with that pace, bonus; you'll be much more likely to do what you need to do re: diet & exercise to get it done.

    Glad you found the information helpful, Bobbie gets all the credit for an excelelnt job summarizing the how-to of it all.

    Looking forward to your resport out on results, go gett'em!

  2. Good Luck Hun! You totally confused me HAHA! :D I did however do my body weight x 7 to see what my recommended calories are and I am def way below that now.

  3. Isn't it fascinating to play around with all the numbers? I wish I had gotten an appointment with a nutritionist before I started my diet so I could have learned about a few of these things.

  4. Thanks for the mention girl! :) The math doesn't lie. There are times when you will find that you don't see the loss you anticipated but if you wait the following week it will be there and then some. Can't wait to hear how you do! :)


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