Here is a quick formula that you can use when calculating your basal metabolic rate.
For women, you would take 655 + (4.3 x whatever your weight is in pounds) + (4.7 x whatever your height is in inches) – (4.7 x whatever your age is in years).
So for example, for a woman who is 35 and 5′ 6″ and weighs 150lbs, it would look like this:
655 + (4.3 X 150 = 645) + (4.7 X 67.2 = 316) – (4.7 X 35 = 164.5) = 1451.5, and I’ll round that up to 1452, this is the bare minimum calorie requirement for a female based on the above figures with complete rest.
For men, you would calculate 66 + (6.3 x whatever your weight in pounds) + (12.9 x your height in inches) – (6.8 x whatever your age in years) is, following the same order and formula as above. Add using numbers.
This particular formula can only be applied to adults, for children it will be slightly different.
Now we need to include normal physical activities that are done on a daily basis. You will add the following to your BMR based on how active you are.
For people who are sedentary, you would multiply your BMR X 20 percent.
If you’re moderately active, this would be your BMR x 30 percent.
For more moderately active people (You can do light exercise 3-4 days per week.) This would be your BMR x 40 percent.
If you are very physically active (you can do regular exercise 6-7 days a week) then this would be your BMR x 50 percent.
In the very rare case that you train like or have been a professional athlete, it will be your BMR x 60 percent.
Once you’ve got this number, add it to your BMR and you’ll get more than your daily calorie intake.
For example. Take the woman’s BMR in the example we did earlier, her BMR is 1452 and she is in a sedentary job and doesn’t get any physical exercise, we will do the following:
1452 X 20% = 290.4 and then we add this number to your BMR which is 1452 + 290.4 = 1742.4
Hence he would require approximately 1742 calories per day to maintain his current weight. So the trick here is to now limit this amount to 1700 the first two weeks, then 1600 the next week, we can safely drop down to about 1500 calories a day. Doing this alone will force the body to convert fat into calories which will lead to loss of body weight.
I would not recommend limiting calories below 1500 for this example, as it is getting too close to her BMR. Doing so can do more harm than good. To increase the amount of fat that the body loses each day, you must incorporate an exercise routine into your program.
Source by Francis Y Yang
