BMR stands for Basal Metabolic Rate. It’s the number of calories your body needs to maintain basic functions like breathing, digestion, and circulation—if you were resting all day. This is your "baseline" energy expenditure.

Once you know your BMR, estimate your total daily calorie needs by multiplying your BMR by your activity level:

·  Sedentary (BMR x 1.2)

• Little to no physical activity.

• This typically applies to people with desk jobs or those who do not exercise regularly.

·  Lightly Active (BMR x 1.375)

• Light exercise or sports 1-3 days per week.

• Includes activities like walking, light jogging, or recreational sports.

·  Moderately Active (BMR x 1.55)

• Moderate exercise or sports 3-5 days per week.

• Includes gym workouts, running, or active hobbies like cycling.

·  Very Active (BMR x 1.725)

• Hard exercise or sports 6-7 days per week.

• Often applies to athletes, fitness enthusiasts, or those with physically demanding jobs.

·  Extremely Active (BMR x 1.9)

• Very intense exercise or a physically demanding job (e.g., construction work, competitive athletes).

• Includes training multiple times a day or extremely high levels of physical activity.

Now, if you need help calculating your macros (Protein/Carbs/Fats) from here, email your results to: sailorhealthcoaching@gmail.com, and I’ll respond with your personalized plan!