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