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Calculate your BMR

To lose weight you need to reduce your calorie intake

Choose to reduce your calories by 10%, 15% or 20% depending on your start weight and weight loss goals.
Select 'I am breastfeeding' to increase your intake by 500 calories for optimal milk supply

Your daily target to lose weight

cals

Aim for an average weight loss of 1kg a week

Please note these are guidelines only. We always recommend you listen to your body.


How to calculate your BMR manually without a BMR Calculator

Males and females have to use different equations to determine their BMR. Use this formula with the assumption that males have a higher percentage of lean body weight than females (more lean body weight = increased BMR).

Males

BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

Females

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.1
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.275
  3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.35
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.525

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