your BMR
and AMR

BMR – Basal Metabolic Rate

It is important to familiarise yourself with your actual ‘metabolic rate’ – the rate at which your body utilises and burns calories. The only way to lose weight is to burn your body’s metabolic rate, you will be one step closer to achieving your weight goal – be it weight loss or weight maintenance.


Your BMR indicates the minimum number of calories your body needs each day in order to properly function while at rest, in terms of heartbeat, breathing, and blood flow. That’s how many calories your body needs, simply to operate, for 24 hours without exerting any extra energy.

Recalculate your BMR after every 2kg lost, as it will continue to change as you lose weight.

AMR – Active Metabolic Rate

Your AMR is defined by adding the calories you need each day to support basic movement and activity to your BMR. Because your AMR varies based upon your level of activity, it will be higher the more active you are. To calculate your AMR, multiply your BMR according to your activity level.


What category do I fall in?

Extra Light 1.3 (men & women)
Includes daily activities e.g. cooking, ironing, driving, standing
Light 1.6 (men) / 1.3 (women)
Slightly more active e.g. golf, walking - 3 mph, child care, housework
Moderate 1.7 (men) / 1.6 (women)
Cycling, tennis, dancing, skiing, walking 3.5-4.0 mph
Heavy 2.1 (men) / 1.9 (women)
Rugby, football, climbing, aerobics classes

Now you know your basal and active metabolic rates, you should know how to apply them to your daily life. In order to maintain your desired weight, your daily calorific intake should equal your AMR (+/- 100 calories). Results may vary from person to person.