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MISTAKE 3: NOT KNOWING YOUR BMR<br />
Calculate your basal metabolic rate (BMR) using the appropriate formula below. Don’t get<br />
excited yet, we have more math to do. Use the formulas below to calculate your BMR:<br />
Adult Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)<br />
Adult Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)<br />
If you lead a sedentary lifestyle, multiply your BMR by 1 to 1.3 based on whether you have light<br />
activities each day such as a job that requires standing or walking. Multiply by 1.4 to 1.59 if you<br />
are doing roughly 30 minutes of light cardio per day such as walking on a treadmill or riding a<br />
bike. Multiply by 1.6 to 1.89 if you do at least an hour of moderate activity such as an hour of<br />
running and/or weight training. If you spend 2 or 3 hours each day playing tennis, running,<br />
weight training or other high intensity activity, multiply your BMR by 1.9 to 2.5.<br />
Using the math above will give you a solid idea of how many calories you need to consume to<br />
maintain your body as it is now based on your activity level. To lose weight, cut back the calories.<br />
Cutting as few as 500 calories a day can help you lose a pound a week.
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