Do you know your Basal Metabolic Rate (BMR)?

To drop body mass, the simple equation of calories out must exceed calories in is a very well known one to almost all of us. It has been around for ever, and contrary to popular belief and some advertising, it remains the easiest way to have a balanced eating plan for life.

The only real barrier I have found people struggle with when talking calories in and out is how many do I need to be eating?

The America College of Sports Medicines' (ACSM) general guidelines recommend that caloric intake not drop below 1500 calories per day for females and 1800 calories per day for males. They also recommend that gradual caloric reductions of around 500 calories, will lead to a safe and steady loss of weight.

All this talk about calories raises the question of how many calories should I be eating in day?

This has question has a 2 part answer:

1. Your body requires a certain number of calories to function throughout a day, and this known as your Basal Metabolic Rate (BMR).
2. Depending on your daily activity level i.e. do you walk for 1 hour 4 times per week, or perhaps you are training for a marathon, your body requires additional energy (calories).

Let's start by looking at your BMR. It can be calculated using a very simple and pretty accurate formula known as the Harris - Benedict Formula.

If you are Imperial, use Equation 1, and if you are Metric, use Equation 2:

Females: Equation 1:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Males: Equation 1:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Females: Equation 2:
BMR = 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years)

Males: Equation 2:
BMR = 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)

This will calculates the minimum number of calories you need to eat every day. It might seem like a lot, but trust me, 2000 calories gets used up very fast if you are not careful.

An important component of the process is to take into account physical activity over and above your regular daily activities.

The table below, along with your calculated BMR value, will help you to determine your total daily calorie needs.

So let us say that your BMR is 1979 calories, and you are moderately active (BMR X 1.55), then your recommended Caloric intake per day should be just abov 3000 calories (3067).

Let us say that you are eating roughly this number of calories every day, but feel you would like to drop a few pounds, following the ACSM's guidelines, we can reduce our caloric intake by 500 calories, leaving us with a daily calorie allowance of 2567 calories.

Over the course of 12 weeks, we could potentially lose 8 - 12 pounds of mass (for arguments sake), because 1 pound of fat contains 3500 calories.

This slow and progressive approach to weight loss, as opposed to the "I lost 67 pounds in 8 weeks" approach, will allow your body to adapt to the reduction in weight, it will allow you to get sufficient calories into your body allowing it to function effectively at work and play and it will ensure the weight you have lost, remains lost.

So get calculating!

Need help? Sign up on mypypeline.com for Free, find me as a friend and I will send you a free Calorie Counting Calendar to go on your fridge.

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James Greenwood holds a post graduate degree in Exercise Science, and is a Certified Strength and Conditioning Specialist through the NSCA. He is the resident health and fitness expert at mypypeline.com, and has starred in a number of general fitness and multi-sport specific fitness videos. And if that isn't enough, James is level 1 Triathlon Coach and a competitive multi-sport athlete currently training for Ironman Canada 2009. James will not accept your excuses. He believes that you can be fitter and healthier today.