How to Count Calories and BMR

Calories are the means by which we measure the energy in food and drinks. They are consumed through protein, fat and carbohydrates, each of which contain a certain number of calories per gram. We use the calories to fuel our bodies and keep them functioning efficiently. Any extra calories consumed are stored as fat and lead to weight gain. Similarly, eating fewer calories than are burned leads to weight loss. BMR, or basal metabolic rate, measures the energy a person uses in a 24-hour period while at rest. Counting calories and BMR are important weight-loss tools.

Instructions

• 1

  Understand the meaning of BMR and RMR. They both refer to metabolic rates and although technically different, are interchangeable. In strict terms, BMR is clinically tested after fasting and sleeping for 12 hours. These conditions ensure the body is stimulated only enough for the vital organs to function. RMR, resting metabolic rate, is actually what most people mean by BMR and the two terms may be used together. RMR is also the amount of energy expended when at rest in a 24-hour period. The only real difference is that RMR is not clinically tested.

• 2

  Calculate your BMR or RMR. Enter your individual details into the BMR and RMR calculator, such as the one available on the Calories Per Hour website, to work out how many calories your body expends when you are resting. A 30-year-old woman, 5 ft 5 inches tall, for example, weighing 126 lbs has an RMR of 1,292 calories. This is before she does any activity at all. To calculate her daily caloric needs from this figure, adjustments must be made to reflect normal daily activities. If she has a desk job her RMR rises to 1,550 calories. If she does some moderate exercise three to five times a week, the RMR increases to 2,003 calories.

• 3

  Calculate your daily calorie limits for weight loss. To stay the same weight, men need approximately 2,500 calories a day and women need roughly 2,000 calories a day. Fewer than 2,000 calories means a woman loses weight. More than 2,000 and she gains weight. To calculate your personal calorie need for weight loss, multiply your weight in pounds by 12. If you weigh 126 lbs, for example, multiply that by 12. This means you need to consume no more than 1,212 of daily calories to lose weight.

• 4

  Count the calories used in everyday activities. The Centers for Disease Control and Prevention includes a list of typical daily activities on its website with a caloric value for each one. However, it is important to remember that the amount of calories burned while doing an activity depends on your individual weight.