For an individual food analysis and food plan, a dietician is a great place to begin. If you are not ready for that move just yet, you can calculate how many calories you expend per day with the following formulas below.
Basal Metabolic Rate (BMR)
Your BMR is the minimum caloric requirement needed to sustain life in a resting individual. This
is the total amount of energy (calories) you would burn if you slept all day. Calories are burnt with blood circulation, respiration and daily maintenance of body temperature. BMR is the first measurement needed to understand how much energy or calories your body burns per day. As with any chart or formula, there are variables that affect your BMR:
Age – The younger you are, the higher your BMR. After 20 years, your BMR can drop due to less lean body mass.
Gender – Men have more lean body mass, thus a higher BMR.
Genetics – Some individuals have faster metabolisms.
Body Fat % – The higher the body fat, the lower the BMR.
Height – Taller people have higher BMR.
Hormones – The higher the thyroxin, the greater the BMR.
Severe Dieting – Intense caloric reduction or starvation can reduce BMR.
Internal / External Temperatures – Higher internal temperature raises BMR as well as colder temperature outside the body.
Calculations of BMR
1. General Calculation
Body weight (lbs.) x 10kcal/lb = BMR ex. 200lbs x 10 = 2000 calories per day
2. The Harris-Benedict Equation
(More Accurate Calculation)
66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age) = BMR
655 + (9.6 x weight in kg) + (1.7 x height in cm) – (4.7 x age) = BMR
3. The Katch-McArdle Equation
(Most Accurate Calculation)
Male & Female:
370 + (21.6 x lean body mass* in kg) = BMR
*Body composition testing is needed to determine lean body mass
Once you have determined your BMR, you then multiply your BMR by your daily activity caloric burn. Follow the next formula to calculate how many calories you should eat.
(Select the appropriate formula based on your activity level.)
- Sedentary (little or no exercise, desk job) BMR X 1.2
- Lightly active (light exercise/sports 1-3 days/wk) BMR X 1.375
- Moderate active (moderate exercise/sports 3-5 days/wk)
BMR X 1.55
- Very active (hard exercise/sports 6-7 days/wk) BMR X 1.725
- Extremely active (hard daily exercise/sports & physical job or 2X day training)
BMR X 1.9
BMR of 2000 calories with light activity: 2000 x 1.375 = 2750 calories per day
Is there any easier way?
😀 Yes there is of course, try this…
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