Fitness health Self Help Wellness

Know your Numbers Body Mass Index and Basal Metabolic Rate

Body Mass Index (BMI).

Use an online Body mass index (BMI) calculator

or the formula

(BMI = weight ÷ height2).3
If you use kilograms and centimeters,
you have your result.

If you use pounds and inches, you need
to multiply the result by 703.

Example: Woman 150 pounds with a height of five feet four inches (64 inches total),
BMI = (150 ÷ 642) × 703 = 25.7

Basal Metabolic Rate (BMR).

Your BMR is the number of calories that you burn at rest over twenty-four hours (if you stayed in bed all day).

The result helps you determine whether your metabolism is fast or slow.

Use an online Basal metabolic rate calculator
BMR = 655 + (4.35 × weight in pounds) +(4.7 × height in inches) – (4.7 × age)
Continuing with our example of a woman who is 150 pounds
with a height of five feet four inches, and an age of forty,
BMR = 655 + (4.35 × 150) + (4.7 × 64) – (4.7 × 40) = 1420

Once you know your BMR, you can determine your daily caloric
burn by adjusting BMR based on your physical fitness.

For someone who is sedentary use BMR × 1.2

If you exercise lightly one to three days per week, use BMR × 1.375.

Moderately exercise three to five times per week, use BMR × 1.55.

In our example, our 150-pound woman walks for thirty minutes three times per week, so her daily caloric need is approximately 1420 × 1.375 = 1953 calories per day.

Bonus measurement Waist-to-hip ratio.
Join my Health of It Diet Group.





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