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The BMR is the basal metabolic rate - the amount of calories your body needs daily to function at its basic levels, no extra activity that just sitting around breathing and heart beating.
To calculate your BMR use the Harris-Benedict equation.
- Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
- Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
This gives you the basic amount of calories that you need daily just to live. From there, you need to calculate your daily calories based on your activity level. To calculate this you use your BMR and multiply it by a factor based on your activity level. Remember again that this should be calculated daily, otherwise you risk using an active or very active level of calories on a day that you are more sedentary.
- Sedentary (little or no exercise) : AMR = BMR x 1.2
- Lightly active (exercise 1–3 days/week) : AMR = BMR x 1.375
- Moderately active (exercise 3–5 days/week) : AMR = BMR x 1.55
- Active (exercise 6–7 days/week) : AMR = BMR x 1.725
- Very active (hard exercise 6–7 days/week) : AMR = BMR x 1.9
This method of determining how many calories you should be consuming can help you eat the amount you need based on your body and your activity level, not just an average that most people your age should eat.
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THP The Healing Path