They say the last two kilograms are the hardest to lose, but we’ve found a loophole.
Calculate your baseline
Basal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including your height, age and body composition (a higher muscle to fat ratio will burn more calories even at rest). To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict equation):
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
e.g. a 30-year-old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 – 141 to get a maintenance level daily calorie need of 1,339, or 5,624 kJ, per day (multiply calories by 4.2 to convert to kJ lingo).
STEP 2. …