The basal metabolic rate (BMR) is the rate at which your body burns calories with no exercise at all. It is your “resting” rate.
BMR formula: 655 + (4.3 x B) + (4.7 x D) – (4.7 x F)
B=weight, D= height in inches, F = age
As of today I am 5’6″, 262 lbs, and 39 years old
655 + (4.3 x 262) + (4.7 x 66) – (4.7 x 39)
655 + (1126.6) + (310.2) – (183.3)
My BMR is = 1908.5
1 lb. of fat = 3500 calories. In order to lose 1lb each week, a person has to maintain a 500 calorie deficit each day, whereas after seven days the requisite 3,500 calories would’ve been burned.
I prefer to burn that calorie deficit thru exercise rather than restrict it thru diet so I try to burn 500 calories or more a day. (UPDATE: I’ve changed my mind on this philosophy after reading advice from Erik Ledin who says that “nutrition should be responsible for as much of one’s fat loss progress as possible“.) Regardless I still seem to eat less than 1800 calories a day. My daily caloric intake changes every day from what I can see via recording it everyday at Spark People. The few times it gets over 1800 is when I drink alcohol.