Information to Help Build a Better Body

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Find your ideal weight! provides an easy way to determine how many calories are burned for all your daily activities. It will also calculate your Resting Metabolic Rate (RMR) and Body Mass Index (BMI). Create a list of all the activities you do in a day and see the total calories burned. Just enter the your weight, height, and age information below. The results will update automatically as you make changes making it easy to see how different values will affect your results. Play with the numbers, especially the weight, to see how changes can affect the number of calories burned.

Step 1: Enter Your Information


Your Resting Metabolic Rate

??? Calories/Day

??? Calories/Hour

What does this mean?

Your Body Mass Index

??? BMI


What does this mean?

Estimated Calorie Requirements

Maintenance???? Calories/Day
Weight Loss???? Calories/Day
Weight Gain???? Calories/Day
What does this mean?

Step 2: Select Activities

Calories Burned

??? METs

??? Calories

What does this mean?

Resting metabolic rate, or RMR, (sometimes called Basal Metabolic Rate or BMR) represents the calories that we use when at rest and simply breathing. This energy is used for cell growth and repair, and other bodily functions. RMR accounts for 65 to 75 percent of daily energy expenditure and represents the minimum energy needed to maintain all physiological cell functions in the resting state.

The Estimated Calorie Requirements are just that, a rough estimate based on the Activity Level selection you chose. Each level from lowest to highest multiplies the Resting Metabolic Rate calories calculated by a number from 1.2 to 1.9 to arrive at the estimate. It should provide a good approximation of what your daily caloric intake should be.

For the weight loss estimate we subtract 20% from the maintenance calorie requirements. For weight gain we add 20%. This should give reasonable numbers for accomplishing moderate weight loss or gain.

An estimate of an individual’s relative body fat calculated from his or her height and weight. It is calculated using the formula BMI=weight (kg)/height (m)2. Research studies in large groups of people have shown that the BMI can be classified into ranges associated with health risk. There are four categories of BMI ranges. These are:

Below 18.5Underweight
18.5 -24.9Normal
25 - 29.9Overweight
30 & AboveObese

This stands for "one metabolic unit" at rest. Thus if an exercise is five times as energy burning as what you do at rest, it would be five METs. Normally you burn one kilocalorie per kilogram of body weight per hour. A kilocalorie is what we normally call a calorie in terms of eating.

Calories burned is calculated by multiplying your resting calories per hour (RMR) times the Met value for the chosen activity.

Are you sure you want to clear the activities list?