How to Calculate Approximate BMR & Normal Daily Calorie Intake….
Why is Knowing your Basic Metabolic rate (BMR) Important??
Most people use the Recommended Daily Allowances (RDA’s) we see on food packaging to determine their daily calorie needs. You may be overeating every single day by doing this!!! Please be aware…..these are a general guide. It is important just to maintain healthy weight, that you know your approximate Basic Metabolic Rate (BMR), so you can work out daily calorie needs specific to your lifestyle…
BMR FORMULA…
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
How to use my BMR to calculate daily normal calorie needs…
Once you have calculated your approximate BMR, you can use the Harris Benedict Formula to determine your normal daily calorie needs… This will be to maintain your current weight.
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
What if I want to lose Weight?
Read more about this on our follow up blog ‘Metabolism & BMR for Weight Loss’.
Author: Anna Sharp