Posted in Weight Loss Journey

BMR (Basal Metabolic Rate)

Have you ever wondered what your body uses in calories for just staying alive.  Well you can work it out yourself.  There are many websites that have handy little calculators to do this for you, but the nerd in me wanted to know the formula behind them, so here it is.

Men – BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age )
Women – BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age )

The formula to calculate BMR is accurate for the majority of people. However, it does not factor in muscle to fat ratio, because of this, it will underestimate the calories burned by persons with very muscular bodies and overestimate those burned by clinically obese people. If you fall into these categories, you should use a formula that calculates BMR for your body composition.

BMR will decrease with age and increase with weight and height.

Posted in Weight Loss Journey


I have just purchased a FitBit One, and I must say I love it.  Basically it’s a small unobtrusive device that you carry around with you, and it measures your activity and gives you feed back, via the Fitbit website, on your progress.

It counts the number of steps you do during your day and the number of floors climbed, this is converted into a calorific figure which can then be added to your BMR (Basal Metabolic Rate), to give you a net calories burned for the day.  If you link this website with your MyFitnessPal website it will give you a net calories remaining figure for that day.  This should allow you to control you calorie intake, no matter what your activity has been like that day.

Another function of the device is to monitor your sleep pattern.  A good way to see how dieting is affecting your sleep.