# BMR calculator

## BMR calculator

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
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