BMR Worksheet = CALORIES BURNED vs. CALORIES EATEN
To determine how many calories you need to consume to gain or lose weight we must figure
out how many calories it takes to maintain your current weight. That is done using the following
formula.
First you must calculate your Basal Metabolic Rate (BMR). It is also commonly referred to as
Resting Metabolism Rate, Basal Metabolic Rate is the rate your body burns calories at rest. This
includes basic body functions like breathing, digestion, and circulation.
Factors that influence basal metabolic rate:
- Body composition - muscles require more energy than fat. Therefore, a muscular person will
have a higher BMR than a person with more fat, even if they weight the same.
- Age - BMR decreases with age. Younger people have a higher basal metabolic rate.
- Gender - men typically have a higher percentage of muscle and therefore a higher BMR.
- Climate - the colder the temperature, the higher the BMR rate.
- Size - a larger person will have a higher BMR.
HOW TO CALCULATE YOUR BASAL METABOLIC RATE
Key:
W = Weight in pounds
H = Height in inches
A = Age
WOMEN: 655 + (4.364 x W) + (4.25 X H) - (4.7 X A)
MEN:
= Your BMR
655 + _________
+ ________ -
________ = ________
66
+ (6.227 X W)
+ (10.5 X H)
-
(6.8 X A) = Your BMR
66
+
_________ + ________
-
________ = ________
CALORIES BURNED DURING ACTIVITY
For every activity you do above rest, body burns addition calories. You now need to figure out how
active you are and thus how many additional calories you burn each day. (Most people
overestimate their activity level, so remember this is what you do everyday) This number is added
to your BMR and the total tells you your Total Daily Calorie Expenditure (TDCE). This number tells
you how many calories you need to take in everyday to maintain your current body weight. Below
are some basic activity categories. Choose one number that best fits you. Even if it is between
two of the givens below. Example = .60 being between light and moderate.
Very light - sitting, standing, and typing = .30
Light - Walking, yard work, shopping, and golf = .50
Moderate - Daily exercise i.e. biking, jogging,
rollerblading, construction work = .75
X.
BMR
EX
= _ ___
ACTIVITY
Heavy - Daily practice in athletic sport.
Two or more hours working out. = 1.00
TOTAL DAILY CALORIE EXPENDATURE
= __________ + __________
BMR
ACTIVITY
= ________
TOTAL
DETERMINING DAILY CALORIES PER FOOD SOURCE
Your diet should be made of the following percentages.
FOOD SOURCE
Carbohydrates
Protein
Fats
Average
55%
15%
30%
Endurance Athlete
65%-70%
15%
15%-20%
Power Athlete
40%-60%
20%-30%
20%-30%
To determine the number of calories and grams of each food source you should have each day,
complete the following table.
Carbohydrate
Proteins
Fats
_________
TDCE
x.
?
_________ x .
TDCE
?
_________
TDCE
x.
?
= ________
Calories
Per Day
/4
= _________
Grams
Per Day
= ________
Calories
Per Day
= ________
Calories
Per Day
/4
= _________
Grams
Per Day
= _________
Grams
Per Day
/9