BMR Worksheet = CALORIES BURNED vs. CALORIES EATEN

BMR Worksheet = CALORIES BURNED vs. CALORIES EATEN

To determine how many calories you need to consume to gain or lose weight we must figure out how many calories it takes to maintain your current weight. That is done using the following formula.

First you must calculate your Basal Metabolic Rate (BMR). It is also commonly referred to as Resting Metabolism Rate, Basal Metabolic Rate is the rate your body burns calories at rest. This includes basic body functions like breathing, digestion, and circulation.

Factors that influence basal metabolic rate: - Body composition - muscles require more energy than fat. Therefore, a muscular person will have a higher BMR than a person with more fat, even if they weight the same. - Age - BMR decreases with age. Younger people have a higher basal metabolic rate. - Gender - men typically have a higher percentage of muscle and therefore a higher BMR. - Climate - the colder the temperature, the higher the BMR rate. - Size - a larger person will have a higher BMR.

HOW TO CALCULATE YOUR BASAL METABOLIC RATE Key: W = Weight in pounds H = Height in inches A = Age

WOMEN: 655 + (4.364 x W) + (4.7 X H) - (4.7 X A) = Your BMR 655 + _________ + ________ - ________ = ________

MEN: 66 + (6.227 X W) + (12.7 X H) - (6.8 X A) = Your BMR 66 + _________ + ________ - ________ = ________

CALORIES BURNED DURING ACTIVITY For every activity you do above rest, body burns addition calories. You now need to figure out how active you are and thus how many additional calories you burn each day. (Most people overestimate their activity level, so remember this is what you do everyday) This number is added to your BMR and the total tells you your Baseline Daily BMR. This number tells you how many calories you need to take in everyday to maintain your current body weight. Below are some basic activity categories. Choose one number that best fits you. Even if it is between two of the givens below. Example = 1.60 being between moderate and very active.



Sedentary: little or no exercise = 1.2

Lightly active: light exercise or sports 2-3 days per week = 1.375

Moderately active: moderate exercise or sports 3-5 days per week = 1.55

Very active: hard exercise or sports 6-7 days per week = 1.725

Extra active: very hard exercise/sports & physical job or 2x training = 1.9

X

= _ ___

BMR EX TOTAL

BASELINE DAILY BRM



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