When you get your Bod Pod results, in addition to body fat and lean muscle mass measurements, one of the beneficial pieces of information provided will be your basal metabolic rate (BMR). Basal metabolic rate is based on your gender, age, height and weight.
Your BMR is the amount of energy your body requires in calories at a resting state. This means if you were to lay sedentary all day, you body would require this many calories to simply function. It also means that you need more calories than your BMR in order to function in every day life, and even more if you are physically active.
To determine the amount of calories you need on a daily basis, you’ll take into account your activity level and use a multiplier against your BMR calories.
If you are sedentary or don’t regularly exercise outside of normal daily activities, you’ll multiply your BMR calories by 1.2.
For example: 1,500 BMR calories x 1.2 = 1,800 calories daily
If you are lightly active, meaning you exercise less than three times per week, you’ll multiply your BMR calories by 1.375.
For example: 1,500 BMR calories x 1.375 = 2,062 calories daily
If you are moderately active, meaning you exercise 3-5 times per week, you’ll multiple your BMR calories by 1.55.
For example: 1,500 BMR calories x 1.55 = 2,325 calories daily
If you are very active, meaning you exercise or play sports daily, or have a physically strenuous job, you’ll want to multiple your BMR calories by a range of 1.7-1.9. You should determine what amount of calories on this scale fits you best based on your hunger and energy levels throughout the day.
For example: 1,500 BMR calories x 1.7 = 2,550 calories daily
For example: 1,500 BMR calories x 1.9 = 2,850 calories daily
Determining your intended daily caloric intake based on basal metabolic rate can be vital in making sure you are fueling your body properly, as well as for changing body composition. If you are trying to lose body fat or overall weight, creating a calorie deficit from your calculated daily calories can be beneficial, while if you are trying to gain muscle or overall weight, increasing calorie intake can be beneficial.