- Submitted By: Isabelle-Martins
- Date Submitted: 12/21/2015 5:39 PM
- Category: Miscellaneous
- Words: 482
- Page: 2

BMR CALCULATOR | 1

BMR

CALCULATOR

example:

GENDER: Male

WEIGHT: 200 lbs

BODY FAT: 15%

ACTIVITY PROFILE: Ski instructor,

tennis player, weight lifter, jogger

STEP 1: Convert bodyweight from pounds to kilograms.

Eq. 19-1

Bodyweight in pounds / 2.2 = bodyweight in kilograms

Example: Male, 200 pounds

200 pounds / 2.2 = 90.9 kg

BMR CALCULATOR | 2

BMR

CALCULATOR

STEP 2: Calculate Equations 19-2

Choose the equation that corresponds to your gender. Then, using

bodyweight in kilograms, perform the calculation. The resulting

number will be used in the final calculation of BMR (Step 4).

Eq. 19-2a

Men: 1.0 x bodyweight (kg) x24

Eq. 19-2b

Women: 0.9 x bodyweight (kg) x 24

Example: Male, 200 pounds

1.0 x 90.9 kg x 24 = 2181

Table 19-1

STEP 3: Determine the lean

factor multiplier

LEAN FACTOR % BODY FAT

MULTIPLIER

10-14

1.00

2

15-20

0.95

3

21-28

0.90

Example: Male, 200 pounds

4

Over 28

0.85

200 pounds / 2.2 = 90.9 kg

1

14-18

1.00

2

19-28

0.95

3

29-38

0.90

4

Over 38

0.85

WOMEN

Based on your gender and body fat

percentage, determine your lean

factor multiplier using Table 19-1.

MEN

1

BMR CALCULATOR | 3

BMR

CALCULATOR

STEP 4: Calculate BMR

To calculate your BMR, multiply the number obtained in Step 2 by your lean

factor multiplier.

Eq. 19-3

Number from Step 2 X Lean Factor multiplier

Example: Male, 200 pounds

2182 x 0.95 = 2073

BMR = 2073 calories

FITNESS BUFF

RANGE

COUCH POTATO

RANGE

AVERAGE DAILY ACTIVITY LEVELS

ATHLETE / HARD

TRAINER RANGE

Using your BMR, calculate your daily

calorie expenditure by factoring in

your daily activity. Higher levels of

activity mean you burn more calories.

To determine your daily caloric

expenditure, locate your activity level

in Table 19-2 and multiply that factor

by your daily BMR. (You may also

substitute your hourly BMR to calculate

your hourly caloric...