What is your Basal Metabolic Rate (BMR)?
You use energy no matter what you’re doing, even when sleeping.
Your Basal Metabolic Rate (BMR) is the number of calories you would burn if you stayed in bed all day.
*(Please note that you must never eat below your BMR calories every day otherwise you can send your body into starvation mode).
Your BMR decreases as you age so it becomes harder to stay slim as you get older.
Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, which is a trap many people fall into.
However, a regular routine of physical activity that includes cardiovascular exercise and exercises to help build muscle mass as well as a diet that includes metabolism boosting foods can increase your BMR. This will improve your overall health and fitness when your body’s ability to burn energy gradually slows down.
Use a calorie calculator to calculate your BMR
Your can calculate your BMR on our calorie calculator page this can help you work out your calorie needs.
Understanding how many calories your body needs in order to avoid weight gain or maintain your current weight will help you when you are looking to get to your goal weight.
Work out your daily calorie intake with a weight loss calculator
This calculator will give you your BMR calories. It will also give you your daily energy needs in calories.
Your daily energy needs is the calories your body needs after taking into account your BMR and your daily activity level. Knowing these figures will help you to set realistic weight loss goals.
In order to lose weight, you should reduce your daily energy needs calorie intake number by approximately 15 – 20%.
*(this may need to be higher or lower depending on your individual needs).
If you have a large amount of weight to lose you may want to reduce calories by more than 20- 25%, or if you have a small amount of weight to lose you may want to reduce by 10%.
*Please note we do not recommend consuming less calories then your BMR calories.
How to use calorie intake number or BMR calories?
Once you have worked out your BMR and looked gotten an idea of how many calories you need to consume each day the next step is to create a meal plan to help you reach those calories healthily.
Depending you on your regular eating habits this could mean 3 meals and 2-3 snacks a day or maybe you prefer to just eat a selection of smaller meals rather than the 3 main meals a day. However you plan out meals you should keep your BMR calories in mind, especially when trying to lose weight.
Our weight loss plans are based on approximately 1400/1500 calories a day and this suits most people. If you find you are still hungry most days and have hit your daily calorie intake as per your meal plan then you may have a calorie intake and you may need to adjust your plan accordingly.
On the other hand if you are getting to the end of your meal plan for the day and just feel really full, or you aren’t quite eating it all you may need to consume fewer calories, and therefore adjust your meal plan accordingly.
What to do if you are breastfeeding?
If you are breastfeeding you need to increase your calories by approximately 300 – 500 per day to assist in milk supply production.
As your daily energy expenditure typically increases when you a breastfeeding, as some of your calories are going to feed your baby, it’s best to review the amount of calorie you are eating whilst you are breastfeeding.
*Please note that these are guides and you should listen to your body and if you need more snacks you should eat them and you should never starve yourself or go hungry if you are trying to lose weight. If you are also full then you don’t need to force yourself to eat. Always listen to your body and adjust calories accordingly.
What is your Body Mass Index (BMI)?
Your Body Mass Index (BMI) is a measurement that uses a scientific formula to determine a person’s safest, healthiest weight based upon their body weight and their height together. Having a high BMI can be associated with serious health risks including:
- Heart disease
How to calculate your BMI?
Calculate your BMI with our calculator.
How to calculate your BMI manually without a BMI Calculator?
- Calculate your weight in kilograms (for example 65 kilos)
- Take your height in meters (so for example 1.6meters) and square it – so 1.6m x 1.6m = 2.56
- Then divide your weight in kilograms by your height squared – so 65 divided by 2.56 – which would give a BMI of 23
What do the results of the BMI Calculator mean?
Your BMI provides a helpful guideline for helping you to achieve a healthy weight. You can interpret your BMI results as follows:
- Below 20 = slender-lean
- 20 to 25 = ideal weight range
- 25 to 30 = overweight (25-27 could be healthy range if large-boned and heavily muscled)
- 30 and above = very overweight/high risk
- 40 and above = extremely overweight / high risk for health complications
*Please note that BMI results are to be used as a guide only.
Work on your weight loss goals with The Healthy Mummy.
Our 28 Day Weight Loss Challenge includes thousands of healthy meals that can be included in any meal plan to create a healthy diet for you on your journey to lose weight.
You also get access to hundreds of exercises that can be done at home with little to no equipment. These range from quick workouts for when you only have a few minutes to full-length 30 minute workouts when you really want to get your body moving.
All this is as well as motivation, support and guidance is available in the palm of your hand with The Healthy Mummy App.
Don’t forget to also join our private Facebook group full of mums just like you who are trying to lose weight and get healthy.