Calculating BMR and daily caloric intake

this took me a bit to put together but it is very useful, i am actually being tested on it now so enjoy
BMR Basal Metabolic rate-Estimation of caloric needs


Step 1: convert lbs. into kilograms

1 kg= 2.2 lbs bodywieght in lbs divided by 2.2

Step 2: Calculate eauation
Men: 1.0xbodywieght(kg)x24

women:0.9xbodyweight(kg)x24


ex. Male 200lbs(divided by) 2.2=90.9kg
1.0 x 90.9 x 24=2182



Step 3: Determine lean factor multiplier




Men
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Lean factor Percent body fat% Multiplier

1, 10-14, 1.0
2, 15-20, .95
3, 21-28, .90
4, over 28, .85
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Women
________________________________________________________________________
Lean factor Percent body fat% Multiplier

1, 14-18, 1.0
2, 19-28, .95
3, 29-38, .90
4, Over 38, .85
________________________________________________________________________


Step 4: Calculate BMR: Male 200 lbs, 15% body fat: lean factor 2; multiplier: .95

# from step 2 x lean factor multiplier (2182 x 0.95=2073=BMR)


Step 5: Determine daily activity multiplier
____________________________________________________________________________________________________________________________
Avg. Daily activity levels

1.30= very light: sitting, studying, talking, little walking or other activities through out the day
1.55= Light: typing, teaching, lab/shop work, some walking through day
1.65= Moderate: walking, jogging, activities such as cycling, tennis, dancing, skiing, or weight training 1-2 hours a day
1.80= Heavy: Heavy manual labor, w/ activities such as football, soccer or bodybuilding 2-4 hours a day
2.00= Very Heavy: Combination of heavy and moderate activity 8 or more hours a day, plus 2-4 hours of intense training
per day
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Male, 200 lbs, 15% body fat, ski instructor, tennis player, weight lifter, jogger
Moderate: multiplier: 1.65

BMR (2073)x daily activity multiplier (1.65)=3420
total daily caloric expenditure=3420 cal.

Interesting...so according to this, I should be eating then 3500 to 4000 calories just to maintain (depending on the range of activity 1.65 to 1.8, 200-203 lbs--91 kg rounded up, 9.6% bf) what I have. I better count my calories again.

Very informative post