Basal Metabolic Rate (BMR) Calculator
As mentioned in my previous post about the Basal Metabolic Rate, here is the formula to calculate BMR:
Basal Metabolic Rate (BMR) Calculator:
Women: BMR = (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 years)
Take this result and multiply it by your activity level (known as the Harris-Benedict equation):
- Sedentary: (little or no exercise): BMR x 1.2
- Light activity: (moderate exercise or sports 1 to 3 days per week): BMR x 1.375
- Moderate activity: (moderate exercise or sports 3 to 5 days per week): BMR x 1.55
- Very active: (hard exercise or sports 6 to 7 days per week): BMR x 1.725
- Extremely active: (very hard exercise or sports and a physical job, activity or training 2 times per day): BMR x 1.9
Note: If you are overweight, this equation may overestimate the calories you require, so you should use a weight that is halfway between your current weight and your goal weight. For example, if you weigh 200 pounds and want to weigh 150 pounds, use 175 pounds in this formula, and then adjust it as you lose weight.