The Math How do I find my BMR? (basal metabolic rate) Harris Benedict Formula is the most popular 655+(4.35*weight)+4.7*height) –(4.7*age) Katch-McArdle is based on using your lean body weight 370+ (9.8*lean body weight) Lean Body Mass Weight * body fat %= pounds of fat Weight – fat mass = lean body mass Ideal body fat range: Women 14-32% (athlete-obese) ACE guideline Take your BMR and multiply by your activity factor Activity Multiplier Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. 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) Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) BMR * Activity multiplier = daily calorie intake needed to maintain your current weight It takes a 3500 calorie deficit to lose one pound of fat. If you eat 500 calories less than your BMR, you will lose one pound in a week. The Math