Pumped78
New member
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
_______________________________________________________________________
Lean factor Percent body fat% Multiplier
1, 10-14, 1.0
2, 15-20, .95
3, 21-28, .90
4, over 28, .85
_______________________________________________________________________
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
____________________________________________________________________________________________________________________________
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.
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
_______________________________________________________________________
Lean factor Percent body fat% Multiplier
1, 10-14, 1.0
2, 15-20, .95
3, 21-28, .90
4, over 28, .85
_______________________________________________________________________
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
____________________________________________________________________________________________________________________________
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.
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