Estimated Metabolic Rate Chart

The amount of calories you burn in a day (your active metabolic rate) depends on your activity level, age, height, and weight.

Here's how it looks for a 30-year-old woman who's sitting at a desk all day and burning 400 calories through daily exercise (what you can burn with the workouts in this program). For every inch in height, count on burning about five extra calories a day, and for every decade, you burn about 50 calories less.

EMRC 115 lbs. 125 lbs. 135 lbs. 145 lbs. 155 lbs. 165 lbs. 175 lbs. 185 lbs.
5'0" 1819 cal 1867 cal 1914 cal 1961 cal 2009 cal 2056 cal 2103 cal 2151 cal
5'4" 1840 cal 1888 cal 1935 cal 1982 cal 2029 cal 2077 cal 2124 cal 2171 cal
5'8" 1861 cal 1908 cal 1956 cal 2003 cal 2050 cal 2097 cal 2145 cal 2192 cal
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