BMR Worksheet

Different people burn calories at different rates and it can be difficult to determine just where you fall.At X-TrainFit we use the Harris Benedict Equation to calculate your baseline daily caloric needs.

Thisestablished formula will calculate the calories you burn each day based on your sex, age, weight and currentlevel of activity. This will establish the calories you should consume each day to maintain your current weight. Then we will apply the factor for planned weight loss to achieve your final daily goal. Throughout we havethe ability to tweak your daily calorie target slightly based on the results you are seeing and what your bodyis telling you.

It takes the average person a 3500 calorie deficit each week to lose one pound in weight, so you should seta goal between 500 and 1000 calories below your target calories each day. It is not recommended that your shortage be too great each day as you run the risk of depriving your body ofnecessary nutrients and minerals needed to function properly.

But what if I am extremely active?

Especially if you fall into this category, you are presented with the perfectopportunity to train your
body that there is no need to store calories because there is always fuel on the way, do not deprive
your body of the calories it needs to function properly. Download a bmr calculator for use with your
daily workout and calorie log here.