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...