Your metabolism determines your calorie expenditure rate when you aren't performing any exercise. Physiologists specifically refer to this calorie expenditure rate as your basal metabolic rate, or BMR. It's an important factor to consider when designing a weight loss plan. You can estimate your BMI from personal factors such as your age, height and weight. These calculations are gender-specific due to differences in the expected body fat percentage.
Step 1
Measure yourself with a tape measure to obtain your height in inches. Convert this value to centimeters by multiplying it by 2.54.
Assume your height is 69 inches for this example. You are therefore 69 x 2.54 = 175 cm tall.
Step 2
Weigh yourself with a bathroom scale that uses pounds. Convert this value to kilograms by dividing it by 2.2.
Assume your weight is 143 lb. for this example. You therefore weigh 143 / 2.2 = 65 kg.
Step 3
Calculate the BMR for males. The American Journal of Clinical Nutrition provides the following formula for this calculation: (height x 6.25) + (weight x 9.99) - (age x 4.92) + 5.
Assume your height is 175 cm, your weight is 65 kg and your age is 47 years. You have a BMR of (175 x 6.25) + (65 x 9.99) - (47 x 4.92) + 5 = 1,517 calories per day.
Step 4
Compute the BMR for females. The American Journal of Clinical Nutrition provides the following formula for this calculation: (height x 6.25) + (weight x 9.99) - (age x 4.92) - 161.
Assume your height is 175 cm, your weight is 65 kg and your age is 34 years. You have a BMR of (175 x 6.25) + (65 x 9.99) - (34 x 4.92) - 161 = 1,415 calories per day.
Things You'll Need
- Tape measure
- Bathroom scale
- Calculator
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