HA

Basal Metabolic Rate

BMR (basal metabolic rate) is the minimum caloric requirement needed to live while resting. It is the amount of calories expended by the body while doing absolutely nothing. BMR consumes a majority of the body’s caloric requirement. It is the largest factor in determining ones overall metabolic rate. It is used to measure ones caloric requirement in terms of weight loss or gain, while taking into account the following influential conditions:



Genetics

Exercise

Weight

Gender

Age

Body Fat Percentage

Body Temperature

Body Surface Area

External temperature

Glands



How to Calculate Basal Metabolic Rate (BMR)



Total daily energy expenditure (TDEE) is very important in determining ones BMR. TDEE is the total number of calories that your body expends in 24 hours, including all activities. An accurate method for calculating TDEE is to determine basal metabolic rate (BMR) first, then multiply the BMR by an activity factor to determine TDEE. The two most common BMR formulas are:



The Harris-Benedict formula:

Age

Weight (in kilograms) if you weigh 180 pounds, 180 / 2.2 = 82 kilograms

Height (in centimeters), if your height is 5′ 10″ which equals to 70 inches, then 70 X 2.54 = 177.8 cm.

Gender (Female or Male)

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.564 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)



Take BMR number and multiply the activity factor number:



Sedentary = 1.2 (i.e. desk job, driving, etc.)

Lightly active = 1.4 (i.e. low intensity exercise, slow walking a few days a week)

Fairly active = 1.6 -1.8 (i.e. running)

Very active = 2.0 – 2.1 (i.e. sprinting, resistance training) 



The Katch -Mcardle formula: (You must know your lean body mass)

1. Change your lean body weight in pounds to lean body weight in kilograms. (Divide your current lean bodyweight in pounds by 2.2.) Lean Bodyweight In Pounds / 2.2 = Lean Bodyweight in Kilograms (kg)

2. Calculate your BMR. BMR = 370 + (9.79759519 X Lean Mass in pounds)

    BMR = 370 + (21.6 X Lean Mass in kg)



TDEE is calculated by multiplying your BMR by your activity multiplier from the list below:



Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)