How to Calculate Your BMR…
…and Finally Understand How Many Calories You Burn Every Day 🔥
If you’ve ever wondered “How many calories should I eat to lose weight?” or “Why isn’t my workout plan working?” — you’re not alone.
The real issue?
Most people are guessing when they should be calculating.
At Sessions Personal Training, we approach nutrition the same way we approach fitness: personally. And that means helping you ditch the one-size-fits-all meal plans and fad diets for good.
In this post, we’re breaking down how to calculate your Basal Metabolic Rate (BMR), why it matters, and how to use that number to finally make progress on your health goals.
🧮 What Is BMR (Basal Metabolic Rate)?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to stay alive — even if you laid in bed all day doing nothing.
We like to explain it like this:
Imagine your body is a car. 🚘
Even when it’s parked, it’s still using fuel — to keep the battery going, the lights on, and the engine ready.
Your body works the same way.
Even at rest, you’re burning energy to:
Keep your heart beating ❤️
Power your brain 🧠
Fuel your lungs to breathe 🫁
That constant burn is your BMR — and it’s the foundation of every smart nutrition plan.
⚖️ Calories In vs. Calories Out: The Golden Rule
When it comes to body weight, there’s a rule that applies to most people:
⬇️ To lose weight: Eat fewer calories than you burn
⬆️ To gain weight: Eat more calories than you burn
Simple, right?
But here’s the problem:
You can’t create a calorie deficit — or a surplus — if you don’t know your baseline.
That’s where calculating your BMR comes in.
📲 How to Calculate Your BMR (In Under 60 Seconds)
We built a free, easy-to-use BMR Calculator that helps you figure out:
😴 How many calories you burn at rest
🏃♂️ How your activity levels affect your daily calorie needs
🍽️ How many calories you should eat to lose, maintain, or gain weight
👉 Click here to try the calculator now
All you’ll need to do is input:
Your height
Your weight
Your age
Your sex
Your general activity level
And boom — we’ll show you how many calories your body burns per day. No math degree required.
🎯 Why Personalized Nutrition Matters
Too many people jump into extreme diets, cardio challenges, or cleanses…
…without understanding the most important number in their journey: how much energy their body needs to function.
At Sessions, we use tools like 3D Body Scans, metabolic testing, and real-world coaching to help our clients stop guessing and start progressing.
We personalize everything — from strength training to your calorie intake — so you can build the body you want without burning out.
✅ Ready to Get Started?
Step one is knowing your number.
Step two is learning how to use it — and that’s exactly what we’ll cover in our next post on macronutrients and meal planning.
In the meantime, click below to calculate your BMR and take the first step toward a smarter, more sustainable plan: