The amount of calories each person uses varies by individual and is based on your weight, height and gender. Your body's basic caloric needs -- known as you basal metabolic rate, or BMR -- is the absolute minimum number of calories you need to maintain your current weight when you are sitting still. Once you calculate your BMR, you can determine the amount of calories your body uses based on your activity level.
Gather Preliminary Data
Step 1
Put a bathroom scale on a stable surface. Step on the scale to get your weight in pounds.
Step 2
Stand with your back against the wall and put a ruler on top of head and the edge against the wall. Mark the spot on the wall where the ruler meets. Use the measuring tape to measure from the floor to the mark to get your height in inches.
Step 3
Record your height in inches and weight in pounds on a piece of paper.
BMR Calculation -- Women
Step 1
Multiply your weight by 4.35. Multiply your height in inches by 4.7. Multiply your age by 4.7. Example: 150 x 4.35 = 652.5, 69 x 4.7 = 324.3, 32 x 4.7 = 150.4
Step 2
Add the product of your weight and height together plus 655. Example 652.5 + 432.3 + 655 = 1,739.8
Step 3
Subtract the product of your age to get your BMR. Example: 1739.8 -- 150.4 = BMR of 1,589.4
BMR Calculation -- Men
Step 1
Multiply your weight by 6.23. Multiply your height in inches by 12.7. Multiply your age by 6.8. Example: 150 x 6.23 = 934.5, 69 x 12.7 = 762, 32 x 6.8 = 217.6
Step 2
Add the product of your weight and height together plus 66. Example 934.5 + 762 + 66 = 1,762.5
Step 3
Subtract the product of your age to get your BMR. Example: 1,762.5 -- 217.5 = BMR of 1,544.9
Calculate Total Calorie Use
Step 1
Multiply your BMR by 1.2 if you are sedentary. Example: 1,589.4 x 1.2 = 1,907.28
Step 2
Multiply your BMR by 1.375 if you exercise one to three days per week. Example: 1,544.9 x 1.375 = 2,124.24
Step 3
Multiply your BMR by 1.55 if you exercise three to five days per week. Example: 1,589.4 x 1.55 = 2,463.57
Step 4
Multiply your BMR by 1.725 if you exercise six to seven days per week. Example: 1,544.9 x 1.725 = 2,664.95
Step 5
Multiply your BMR by 1.9 if you are extremely active, such as an athlete or you have a physically active job. Example: 1,589.4 x 1.9 = 3,019.86
Things You'll Need
- Scale
- Ruler
- Tape Measure
- Pen and paper
- Calculator
References
- "Personal Trainer Manual"; American Council on Exercise; 2008
- "Physiology of Sport and Exercise" Dr. Jack H. Wilmore, et al.; 2007
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