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How to Calculate My BMR With Weight Loss Per Week

Basal Metabolic Rate (BMR) is the amount of energy used during 24 hour period. How your body uses energy determines the efficiency of your metabolism. Do your feet fall asleep or you get leg cramps if you sit for long? These can be signs of a slow BMR, which will affect your rate of weekly weight loss. Keep a diary or journal of your weight loss for a few weeks. This is to establish how much weight you lose consistently over time. To calculate your BMR, go online and plug in your weight, age and height. You can also use the Harris-Benedict Equation.

Things You'll Need

  • BMR calculator
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Instructions

  1. Your Basal Metabolic Rate

    • 1

      Have a weight loss goal before you start, since BMR determines the amount of calories that you'll need to maintain your current weight or desired weight.

    • 2

      Decide the amount of calories that you will consume weekly to reach your desired weight loss using this equation: BMR = current weight - amount to lose (130 = 155 lbs - 25 lbs). Start eating less calories or the calories for a 130 lbs person.

    • 3

      Calculate your BMR with one of the plug-in tools on the Internet. It is easy, free and anonymous. Just go to one of the sites and plug in your age, weight and height. Your calorie requirements will display instantly.

    • 4

      Use the Harris-Benedict Equation for a more accurate and individualized approach; with this equation, know your activity level to estimate your daily caloric needs or BMR.

    • 5

      Exercise at least three times a week to speed up your metabolism and burn calories; maintain a regular exercise program to use calories more efficiently when you're at rest, which is how the BMR is determined.

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