Your BMR & Calorie Calculators

Your basal metabolic rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day!
BMR can be responsible for burning up to 70% of the total calories expended, but this figure varies due to different factors (see below). Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. Obviously the body will burn more calories on top of those burned due to BMR.
BMR is the largest factor in determining overall metabolic rate and how many calories you need to maintain, lose or gain weight. BMR is determined by a combination of genetic and environmental factors, as follows:

·  Exercise. Physical exercise not only influences body weight by burning calories, it also helps raise your BMR by building extra lean tissue. (Lean tissue is more metabolically demanding than fat tissue.) So you burn more calories even when sleeping.obese women is 25 percent higher than the metabolic rate of thin women.

Calculating Averages:

For Maintaining weight:
Men (average): 2700-2900
Women (average): 2000-2100

For Losing weight:
Men (average): 2200-2700
Women (average): 1400-1800

For Gaining lean body weight:
Men (average): 3200-4000+
Women (average): 2200-2500+

 The "quick" method (based on total bodyweight)
Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance = 15 - 16 calories per lb. of bodyweight
Weight gain: = 18 - 19 calories per lb. of bodyweight

Harris-Benedict formula (BMR based on total body weight)
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job
Or 2X day training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

Katch-McArdle formula (BMR based on lean body weight)
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories
To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:
Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories

**Sources
Katch, Frank, Katch, Victor, McArdle, William. Exercise Physiology: Energy, Nutrition, and Human Performance, 4th edition. Williams & Wilkins, 1996.

Groff , Advanced Nutrition & Human Metabolism, 2nd Edition, West Publishing, 1990. (Orig source: Harris, Benedict. A biometric study of basal metabolism in man. Publication 279.


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