Resources & Tools
Calculator
Use this simple calculator to find your Body Mass Index (BMI), Resting Metabolic Rate (RMR) and the calories you need each day to maintain your current weight.
What do these numbers mean?
Body Mass Index (BMI)
- see chart (pdf)BMI (body mass index) is a formula that uses both weight and height to estimate body fat. For most people, BMI provides a reasonable estimate of body fat. Excess body fat is related to serious health conditions. Its biggest weakness is that it doesn't consider individual factors such as bone or muscle mass. BMI may:
- Underestimate body fat for older adults or other people with low muscle mass
- Overestimate body fat for people who are very muscular and physically fit
- Inadequately evaluate health risks of people with excess abdominal fat
Talk with your doctor if you have questions about your BMI.
Resting Metabolic Rate (RMR)
Even when you are sitting at rest your body is not resting. Your heart is beating, you are breathing and your body is carrying out other functions that you are unaware of entirely. Your body may be making blood cells, your kidneys may be eliminating wastes and your liver may be clearing toxic substances from your body. Your brain is burning calories as it acts as the master control center coordinating all of these activities. This is work that your body must do to keep you functioning. This work involves making new cells or tissues, breaking down old cells or tissues, or repairing and maintaining existing cells and tissues. All of this work is collectively referred to as your metabolism. It should not be surprising that this work requires energy. You are burning calories even when you sit quietly at rest.
Weight Maintenance Calculator
(This calculator is meant to be an estimate only. Actual calories needed to maintain weight may vary based on muscle mass, activity and a variety of other factors such as illness, pregnancy, etc. If you are obese, your actual caloric needs may be less accurate. This is because a small percentage of fat tissue actually burns calories. The remaining amount of fat tissue does not burn calories. Please keep this in mind when using the calculator.)
By consuming these calories on an average daily basis, you should maintain your weight. However, if you are looking to lose weight, here are some tips:
Most health professionals recommend slow weight loss as the safest and most effective approach. A sensible weight-loss program allows you to lose weight gradually -- about one-half to one pound per week. Gradual weight loss promotes long-term loss of body fat, not just water weight that can be quickly regained.
To lose one pound, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.
Here is an example of how the calculator can help you. If your daily calorie needs were calculated as 2500 calories and you desire to lose weight, you could:
- 1. Consume 2200 calories. (That's 300 calories less than this example diet), and
- 2. Burn 200 calories through activity, to result in a 2000-calorie diet!