How to find your metabolic rate

To lose weight you have to eat fewer calories than you burn. It sounds pretty simple. So how do you do it?

The first step is to find out how many calories you burn each day, this is usually described as your resting metabolic rate or RMR for short.

Your RMR is the total calories your body will burn today if you don’t do any extra exercise or move a lot.

If you browse the web, you will find many metabolism calculators online. They usually require you to enter your height and weight, and many of them also require various measurements like your wrist, waist, or forearms.

These calculators are decent and can give you a rough idea of ​​your resting metabolism, however each one has a built-in error, so you can never take the number you get as a fact written in stone. Even the best online calculators only produce an ESTIMATE of your actual metabolic rate.

If you want to lose weight but don’t know how to start, try this:

1) Go online and find at least 3 metabolic rate calculators and get your estimated metabolic rate from each one

2) Add the three numbers and divide by 3 to get an average of the three results

3) Use this average number of calories as a starting point to test your actual daily metabolic rate

4) For 1 week, eat exactly the number of calories listed in step 3 above

The number is correct if you maintain the same weight at the end of the week.

If you lose weight by the end of the week, then you know this number is too low.

If you gain weight at the end of the week, then you know this number is too high.

If you gain or lose weight, try the experiment again for another week and adjust the calories accordingly. Your average number shouldn’t be too far off, so only fit in about 200 calories per day.

Keep adjusting in 200 calorie increments until you find the number of calories per day that keeps your weight the same for a week.

You should be able to find your daily metabolic rate within a month using this system. And this will not be a theoretical number that some calculator has told you, it will be the real life number that you find by testing your own body.

Once you know this number, you also know that you need to eat less than this number to lose weight.

This is the easiest and most effective way to find out how many calories you need in a day.