Basal Metabolic Rate (BMR)
Finding your resting metabolic rate is the first thing to do. You need to know what your body needs daily to maintain its current weight.
But what is the BMR?
Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn just being alive. It represents the minimum amount of energy needed to keep your essential organs functioning.
The human body requires a significant amount of calories just to keep basic living functions. Everyday day, your body must breathe, pump blood, digest food, adjust body temperature, grow new cells, support brain activities. This is not free, you need to feed a certain amount of calories to get going. Otherwise your body will use what is available to it such as your fat reserves. That alone represents approximately 60% of all the energy you burn everyday. It is the baseline you will use to optimize your metabolism.
We will refer to this number over and over so once you calculated it write it down in your journal.
There is multiple ways to calculate the BMR, but the proven most accurate formula is the Mifflin-St.Jeor equation and it is the standard used today for that reason.
To calculate your BMR you need to know your Weight in Kilos and your height in centimeters.
For example: 6 foot tall is 182.88 cm and 180 pounds is 81.6466 kilos. Google will convert these metrics on the fly for you in a snap.
BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161