BMR Calculator

Use the calculator below to work out your Basal Metabolic Rate (please click “Run Pen”)

Using a BMR Calculator to lose weight:

Once you have you’re BMR, using the calculator above – use the Harris Benedict Formula, to work out your energy/calorie requirements, based on your physical activity levels:

– If you exercise 1-3 days a week, x your BMR by 1.375
– 3-5 days a week BMR x 1.55
– 6-7 days a week BMR x 1.725
– if you have a physical job and train most days, BMR x 1.9

If someone, for example, is 5ft 10, 200lbs and trains about 4 times a week. The calorie requirement would be 3060 calories.

If you want to lose 10lbs in 6 weeks, you’ll need to produce a calorie deficit over those 6 weeks of between 20,000 and 35,000 calories; depending on how fat you are.

To lose 1lb of fat, in theory you’d need a deficit of 3,500 calories. So to lose 10lbs, you’re looking at 35,000.
So you’ll require a calorie deficit of between 500 and 800 calories per day.