Estimated Metabolic Rate Chart

published 8 December 2007

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.

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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