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To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2 2. If you are lightly active (light exercise/sports 1-3 days/week): CalorieCalculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
4.If you are very active (hard exercise/sports 6-7 days a week): CalorieCalculation = BMR x 1.725
5.If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9
After you choose the appropriate category, multiply your BMR times the proper number. The answer will give you an estimate of your calories burned at rest.
Susan is 45 years old; she weighs 245 pounds and is 5 foot 5 inches tall. She works the type of job where she sits for most of the day. Susan does not exercise ever. How many calories is Susan burning while at rest?
STEP 1• First, find Susan’s BMR
• Plug Susan’s weight, height, and age into the formula
English BMR Formula
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)
BMR=655 + (4.35 x 245) + (4.7 x 65) – (4.7 x 45)
BMR=655 + 1065.75 + 305.5 – 211.5
BMR= 1814.75
STEP 2