The basal metabolic rate (BMR) refers to the amount of calories a person burns over a 24-hour period to maintain bodily functions only. This includes heartbeat, breathing, digestion and organ support, which all require energy expressed by the basal metabolic rate in calories. The basal metabolic rate does not take into account exercise or daily calorie expenditure through normal activities such as shopping, working, gardening or household chores.

Knowing your basal metabolic rate can be a handy tool for budgeting calories to maintain, gain or to lose weight. Additional calories, based on your level of activity, are added to the basal metabolic rate to establish a baseline. All else being equal, falling below that baseline consistently will result in losing weight, maintaining the baseline will maintain weight, and consuming more calories than the baseline will cause weight gain.

It is helpful to know that 3,500 calories equals one pound (.45 kg) of fat. Falling below the baseline consistently creates an accumulative deficit, with each 3,500 calories resulting in the loss of one pound. Many people find their weight slowly creeping up over time because they underestimate the amount of calories they consume in a day, regularly exceeding their baseline. A steady excess of even a handful of calories a day adds up over the long haul and results in accumulated weight gain.

There are many BMR calculators online that can give you a good idea of your basal metabolic rate by using your current weight, height, age, gender and activity level. The activity level considered here is not for the purpose of adding calories to the basal metabolic rate, but to identify athletes, as the BMR is adjusted for that body type.

Once you know your basal metabolic rate, you can add some calories to it to reflect your level of activity. If you have a desk job and get little or no exercise, your baseline might only be a few hundred calories more than your basal metabolic rate. If you exercise moderately, it will be a little higher. Again, many calculators online can give you an idea of your BMR, and how many calories you burn each day for a total baseline.

As your body changes, your basal metabolic rate also changes, so it’s good to get new readings as you lose or gain weight. You might want to recalculate the BMR with every 5-10 pound (2.2 – 4.5 kg) weight change. You should also adjust your baseline if your activity level significantly changes.

Once you calculate your basal metabolic rate and caloric budget, do you really have to count calories every day? If your weight isn’t a problem and remains steady, there’s no reason to. But calorie counting might be the only way to take back control for many people struggling with weight issues. Fortunately, calorie tracking can be made much easier with fitness software.

Most fitness software includes a basal metabolic rate calculator and will tell you what your daily caloric intake (DCI) should be for your weight and activity level. You can also set goals and draft plans that will establish a daily regimen to achieve your goal weight in a given amount of time. Fitness software tracks calories, nutrients, exercise, and in some cases medical conditions, making it very easy to keep track of calories and progress. These programs come with pre-loaded food lists covering the vast majority of brand name and common foods the average person might eat. Additionally, you can add your own foods. Once you know your basal metabolic rate and DCI, you have the tools you need to discover a healthier tomorrow.