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    BMR Calculation

    Uploaded by

    Yashwanth Kumar
    This document provides instructions for calculating a person's basal metabolic rate (BMR), which is the number of calories burned during normal daily activity, and their total daily calorie needs based on activity level. It gives the Harris-Benedict formula for estimating BMR based on factors like gender, weight, height and age. It then lists activity level multipliers to apply to the BMR to determine total daily calorie needs, ranging from sedentary to extra active. It concludes by noting that to lose fat, calorie intake should be reduced by 500-1000 calories below maintenance levels.

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    © All Rights Reserved
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    BMR Calculation

    Uploaded by

    Yashwanth Kumar
    213 views1 page
    This document provides instructions for calculating a person's basal metabolic rate (BMR), which is the number of calories burned during normal daily activity, and their total daily calorie needs based on activity level. It gives the Harris-Benedict formula for estimating BMR based on factors like gender, weight, height and age. It then lists activity level multipliers to apply to the BMR to determine total daily calorie needs, ranging from sedentary to extra active. It concludes by noting that to lose fat, calorie intake should be reduced by 500-1000 calories below maintenance levels.

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    basal metabolic rate calculation

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    This document provides instructions for calculating a person's basal metabolic rate (BMR), which is the number of calories burned during normal daily activity, and their total daily calorie needs based on activity level. It gives the Harris-Benedict formula for estimating BMR based on factors like gender, weight, height and age. It then lists activity level multipliers to apply to the BMR to determine total daily calorie needs, ranging from sedentary to extra active. It concludes by noting that to lose fat, calorie intake should be reduced by 500-1000 calories below maintenance levels.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    213 views1 page

    BMR Calculation

    Uploaded by

    Yashwanth Kumar
    This document provides instructions for calculating a person's basal metabolic rate (BMR), which is the number of calories burned during normal daily activity, and their total daily calorie needs based on activity level. It gives the Harris-Benedict formula for estimating BMR based on factors like gender, weight, height and age. It then lists activity level multipliers to apply to the BMR to determine total daily calorie needs, ranging from sedentary to extra active. It concludes by noting that to lose fat, calorie intake should be reduced by 500-1000 calories below maintenance levels.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Calculating Your Basal Metabolic Rate (BMR)

    (The calories you burn during normal daily activity)


    BMR can be estimated with the following Harris-Benedict formula:
    Women
    BMR = 655 + (4.35 x weight in
    pounds) + (4.7 x height
    in inches) - (4.7 x age)

    Men
    BMR = 66 + (6.23 x weight in
    pounds) + (12.7 x height
    in inches) - (6.8 x age)

    My BMR
    ____________ Calories

    Now figure out the number of additional calories needed based on activity level:
    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
    If you are sedentary (little or no exercise) = BMR x 1.1
    If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.275
    If you are moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.35
    If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.525
    If you are extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.7

    My Total Calorie Needs:


    This is the total number of calories you need
    in order to maintain your current weight.

    ____________ Calories

    If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least
    500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to
    lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of
    Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or
    1800 calories per day for men.

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