Boost Weight Loss by Knowing Your BMR How It Works & Why It Matters

If you’re trying to lose weight effectively, understanding your Basal Metabolic Rate (BMR) can be a game-changer. Your BMR represents the number of calories your body burns at rest to maintain essential functions like breathing, circulation, and digestion. Knowing this number helps you create a more personalized weight loss plan.

What Is BMR & Why It Matters?

Your BMR accounts for 60-75% of your daily calorie expenditure, meaning most of the calories you burn happen without exercise. By calculating your BMR, you can:

✅ Set realistic calorie intake goals
✅ Avoid undereating, which can slow metabolism
✅ Optimize your workouts & diet for maximum fat loss

How to Calculate Your BMR

You can use the Harris-Benedict Equation to estimate your BMR:

🔹 For Women:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) − (4.7 × age)

🔹 For Men:
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) − (6.8 × age)

💡 Example: A 30-year-old woman, 65 kg, and 165 cm tall has a BMR of about 1,400 calories/day.

How to Use Your BMR for Weight Loss

To lose weight, you need to create a calorie deficit—but in a sustainable way. Here’s how:

1️⃣ Calculate Total Daily Energy Expenditure (TDEE):
Multiply your BMR by your activity level:

• Sedentary (little exercise): BMR × 1.2
• Light exercise (1-3 days/week): BMR × 1.375
• Moderate exercise (3-5 days/week): BMR × 1.55
• Very active (6-7 days/week): BMR × 1.725

2️⃣ Create a Caloric Deficit:

• A 500-calorie deficit/day = ~1 pound (0.45 kg) lost per week
• A 1,000-calorie deficit/day = ~2 pounds (0.9 kg) lost per week

⚠️ Tip: Avoid drastic calorie cuts, as they can slow metabolism and lead to muscle loss.

Final Thoughts

Knowing your BMR helps you lose weight smarter, not harder. Instead of following extreme diets, use your BMR + TDEE to create a sustainable plan. Combine this with strength training, cardio, and high-protein meals for the best results.

Would you like help calculating your BMR and TDEE? 🚀