You have decided to embark on a weight loss program. Your mind is truly made up with no intention to give up. You will genuinely stay the course no matter what it takes. Okay the first step is to understand what your Daily Calorie Maintenance Level (DCML) is and how to calculate it.

Your DCML is the sum total of

a) daily amount of calories (energy) you intake from the food and drinks you consume in order to work and maintain all your body functions i.e. breathing, making blood cells, digesting food, keeping the heart beating, regulating your body temperature etc. This quantity is called your Basal Metabolic Rate (BMR) and is a function of your height, weight, gender and age.

b) and the calories needed to conduct all your other daily activities e.g. walking, cooking, writing, washing clothes, participating in sports etc.

Calculating BMR Manually

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

Example

Mary
Weight 140 lbs. ( 140/2.2 = 63.6 kilos)
Height 5 feet 6 inches (66 inches) = 66 x 2.54 cm = 167.64 cm
Age 50 years
Using the English BMR Formula manually

Mary’s BMR will be:

BMR = 655 + (4.35 x weight in pounds) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

BMR = 655 + (4.35 x 140) +(4.7 x 66) – (4.7 x 50)

BMR = 655 + 609 + 310 – 235

BMR = 1339 calories/day

Calculating Mary’s BMR Electronically click here or copy http://www.bmi-calculator.net/bmr-calculator to the address bar and search. Input Mary’ statistics for weight, height, gender and age in the relevant areas indicated and her BMR is calculated automatically to be 1339 calories /day, the same as that calculated manually.

Your Daily Calorie Maintenance Level (DCML) is a combination of your Basal Metabolic Rate (BMR) and your activity level. There are five different activity levels we will consider in calculating DCML.

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