- Plug in your weight, height, and age to get your BMR : Go to bmi-calculator.net/bmr-calculator.
- Now multiply your BMR number by one of these numbers to factor in your daily activity level. (be honest!):
Little to no exercise BMR x1.2
Light exercise 1 to 3 days a week BMR x 1.375
Moderate exercise 3 to 5 days a week BMR x 1.55
Heavy exercise 6 to 7 days a week BMR x 1.725
Very heavy exercise 2x a day BMR x 1.9
- YOU GOT IT! You've got the number of daily calories it takes to maintain your current weight. If weight loss is your goal, try to cut out anywhere from 250 to 500 calories a day through a combination of diet and exercise (cardio work - 3 to 6 times a week,(30 to 60 minutes per session) plus 2x week full body strength and toning weight training sessions, as per American College of Sports Medicine) This will achieve a 1/2 to 1 pound loss per week. Remember, safe, effective body fat weight loss is up to 2 pounds per week. So be realistic and patient! Work up to this level...remember, it isn't easy, but its simple....like Nike says, "JUST DO IT"! It works, if you work it! Magic word for the week....is CONSISTENCY! Good Luck!