How to use BMR

Now you have worked out your BMR, you have a good base to start your weight loss program. Eating less calories then your BMR will lead to body fat loss

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A simple example would be consuming 1800 calories when your BMR is 1900 means you will be losing weight.
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So why not just eat very little food so you don’t have so many calories to burn?

First and foremost Calories are not your enemy! It is vital to consume enough energy for your body to function properly. If it doesn’t get the energy it needs, it will go into survival mode. Your BMR will slow down dramatically because your body will think food is scarce and it will need the energy stored as fat for later use. Therefore low calorie consumption will be detrimental to your weight loss goals. And that is why proper diet and exercise should be used together to keeping your calorie intake under your BMR. Exercise is needed to keep your BMR running to its full potential, as you lose weight, your BMR slows down because your body has less mass to maintain.

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Another simple example would be consuming 1900 calories when your BMR is 1900 means you will be maintaining your weight. But if you burn 100 calories through exercise, you will again be burning body fat.
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How do you work out how many calories you consume a day? Focus on four things:-

Protein, which has 4 calories per a gram

Carbohydrates, which also have 4 calories per gram

Fat with 9 calories per gram

And alcohol, which has 7 calories per gram


As long as you know how much protein, carbs, fat and alcohol your food and drink contains, you can determine how many calories you consume. Use lists on the net of nutritional values of common food if the food packaging doesn’t contain a list.


‘Calorie counting’ is a useful component in a weight loss program. I believe it shouldn’t be unbearably strict because you’ll be setting yourself up for failure. Instead use it in conjunction with common sense. Find out how many calories in base ingredients ‘base’ ingredients of the foods you consume then look at other toppings. Learn how much of what is in each type of food. Eventually, you will have a good knowledge of what foods contain what nutrition amounts, and eating healthy will become second nature.