One of the first steps to an effective weight loss plan is know to calculate your BMR. You can ask questions “what the hell is BMR and what to do in any case with weight loss?”, stands for basal metabolic rate BMR. Your basal metabolic rate or BMR, is the minimum number of calories per day a body needs only to the normal body functions including the daily activity does not maintain. This is the number of calories to maintain your current weight, if you did nothing, had but to set 24 hours a day in bed.

The best-known way is the Harris-Benedict equation to calculate your BMR. The factors of size, weight, age and gender accounts for this formula to calculate your basal metabolic rate (BMR). This calculation is more accurate than determining calories only on the basis of total body weight. However, the Harris-Benedict equation to consider not muscle mass lasts. Calculations will be accurate in all but extremely muscular and extremely obese.

Here is the formula for men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm)-(6.8 X age in years) here is the formula for women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm)-(4.7 X age in years) Please note when calculating your BMR, is equal to 1 inch 2.54 cm and 1kg is equivalent to 2.2 lbs. With the metric equivalent are necessary, get the right total calculation.

Now that you know how your BMR to calculate, you use questions like this information. Never allow your daily caloric intake down to delete the BMR calculation. If your daily calorie intake drops below your calculated BMR, you will think body hungry and slow down your metabolism to conserve body fat. This is not the desired effect, if you want to lose weight!

Now, you determine the number of calories your need to support your daily activities. Just multiply your BMR calculated with 1.2, if you don’t ever exercise 1.375, if you slightly 1 to 3 times per week, 1.55 exercise if they perform per week, 1,725 if you exercise hard 6-7 times per week, or 1.9 moderate 3 to 5 times, if you have a physically demanding work and exercise every day or training for a sport competition like a marathon.

You have the total number of calories you need for your daily activities, you can calculate the maximum number of calories you need to lose weight. All you have to do, is 500 the total number of calories to subtract that to support the daily activities. You now have the calories for the weight loss, that is tailored just for you. You can customize your calorie level, to increase or decrease the rate of your results, as long as you don’t go below your BMR. Learn, how you can calculate your BMR go a long way help her achieve the desired weight loss results.