When beginning a fitness regime, two numbers that are important to know are your basal metabolic rate (BMR) and your body mass index (BMI). The basal metabolic rate indicates the rate that your body consumes calories when your body is at rest and the body mass index is an indicator of your weight status based on your height and weight. There are several BMR calculators on the internet that you can use for free to find your metabolic rate. You can also get a general idea of your BMR by multiplying your body weight by 10 which gives you the number of calories you would eat to maintain your weight. You will have to cut 300-500 calories from your daily BMR which creates a calorie deficit which leads to weight loss. Each pound is worth 3,500 calories and weight loss is an issue of calories in and calories out. By raising your BMR through eating healthfully, exercising in your heart rate zones, and increasing your core temperature through exercise, sauna baths and other ways can increase the number of calories your body burns per day.
In addition to your BMR, it is important to calculate your body mass index (BMI) to serve as a standard of where your weight stands and to quantify your goals and progress. You can calculate your body mass index yourself or use a free internet BMI calculator. By dividing your weight in kilograms (1 pound = 0.454 kilograms) by the square of your height in meters (1 inch = 2.54 cm), you will determine your body mass index.
For example, for a person 5 ft 6 in (66 inches) tall, who weighs 125 lbs the calculation would
look like this:
Height: 66 inches x 2.54 cm/inch = 167.64cm = 1.6764 m
Height squared: 1.7018 m x 1.7018 m = 2.810 m^2
Weight: 125 lbs x 0.454 kg/lb = 56.75 kg
So, BMI = 56.75 kg / 2.810 m^2 = 20.19
Once you calculate your BMI, compare your number to the following list to identify where you currently stand and your goal BMI:
Under 18.5 = Underweight
Between 18.5 and 24.99 = Normal
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese (Class 1)
Between 35 and 39.99 = Obese (Class 2)
40 and above = Extreme Obesity
By calculating your BMR and your BMI, you will have a well-informed start on your way to health and fitness.