This morning I tried WebMD’s BMR PLUS calculator - to lose 2lbs per week and it told me this:
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<b><u>Your Body Mass Index (BMI) is</u></b>: 25.4
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A BMI (Body Mass Index) of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 and above is considered obese. People with BMIs of 18.5 or less are considered underweight.
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<b><u>Your RMR (Resting Metabolic Rate) is</u></b>: 2428
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Your body needs energy to function, and your resting metabolic rate (RMR) is the number of calories your body burns simply by living. Regular exercise increases your RMR and helps to keep your body healthy and feeling great!
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<b><u>Your Daily Target Caloric Intake is</u></b>: 1428
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<u><b>Weight goal you entered</b></u>: Lose 2 pounds per week.
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About Your Weight and Caloric Recommendations
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Close My Weight Recommendation
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Your BMI is higher than what’s considered healthy, but your waist-to-tallness measurement indicates that you are healthy. Because your current weight is within normal limits, your goal should be to stay active and healthy, aiming for a size of no more than .
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Based on your weight goal, try to keep your daily caloric intake to about 1428 calories and combine this with regular exercise and physical activity. Exercise is essential to losing weight. Once you reach your weight goal, you will need to recalculate your daily caloric intake.
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Your healthy weight range is assessed using the body mass index (BMI) and waist-to-tallness formula. While these measurements do not give you a specific ideal weight, they do suggest an ideal weight range.
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<b>Your Personal Heart Rate Zones</b>
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<ul>
<li> *0 - 95 bpm* Warm up</li>
<li>* 114 - 133 bpm Weight Management & Endurance Building</li>
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<li>* 133 - 152 bpm Weight Loss & Improving Cardio Fitness</li>
<li>* 152 - 380 bpm Anaerobic. Don’t stay here too long.</li>
<li>* *bmp = beats per minute</li>

</ul>
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<b>Things to keep in mind when exercising</b>:
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<ul>
<li>* 1. Don’t over-exert yourself. You should be able to maintain a short conversation without being out of breath.
<li>* 2. Cardio or aerobic activities.</li>  Achieve the aerobic activity recommendation through one of the following options:  A minimum of 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week.  OR  A minimum of 20 minutes of vigorous-intensity physical activity (such as jogging or running) 3 days a week
<li>* 3. Resistance, strength-building, and weight-bearing activities.  At least two days a week, incorporate strength training into your routine. Strength training activities, such as weight lifting, burn calories and maintain and increase muscle strength and endurance. Aim for 6-8 strength training exercises with 8-12 repetitions per exercise.</li>
<li>* 4. Stretching/balancing exercises. Stretching and balancing exercises improve flexibility, balance, and posture.</li>

<li>* Please Note: You should always consult your doctor before engaging in any sort of physical activity.</li>
</ul>
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<b>Your Personal Summary</b>
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<ul>
<li>* Gender: Female</li>
<li>* Height: 5 feet 9 inches</li>
<li>* Age: 30</li>
<li>* Current Weight: 172</li>
<li>* Current Pant Size: 10</li>
<li>* Weight Goal: Lose 2 pounds per week</li>
<li>* BMI: 25.4</li>
<li>* Wast to Height Ratio: 0.46</li>
<li>* Healthy Body Weigh Range: 125 and 169</li>
<li>* Target Heart Rate: 95 to 143</li>
<li>* Target Caloric Intake to Meet Weight Goal: 1428</li>
</ul>
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<h3>http://www.blackandi.com/docs/bkbmrresults</h3>