Last week, I recommended determining your daily caloric needs as a means to lose weight. I also introduced three Basal Metabolic Rate (BMR) formulas you can use to do this: the Mifflin-St Jeor method, the Katch-McCardle equation and the Harris-Benedict formula. These formulas determine the calories you burn while at rest and then apply an activity factor to account for your daily physical activity (e.g., exercise, work at a strenuous job). This provides you with a relatively accurate estimate of your daily caloric needs.
The Mifflin-St Jeor method uses the following formula to calculate BMR:
Male BMR = 10 × weight + 6.25 × height – 5 × age + 5
Female BMR = 10 × weight + 6.25 × height – 5 × age – 161
In these equations, weight must be in kilograms, height in centimeters and age in years. To determine your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 175 lbs: 175 ÷ 2.2 = 79.54 kilograms. To determine your height in centimeters, multiply your height in inches by 2.54. For example, if you are 5 feet 2 inches tall: 60 inches + 2 inches = 62 inches tall x 2.54 = 157.48 centimeters.
Once you have determined your BMR, you need to multiply it by the appropriate activity factor to determine your daily caloric needs:
1.200 = sedentary (little or no exercise)
1.375 = light activity (light exercise/sports 1-3 days/week)
1.550 = moderate activity (moderate exercise/sports 3-5 days/week)
1.725 = very active (hard exercise/sports 6-7 days a week)
1.900 = extra active (very hard exercise/sports and physical job)
That’s all there is to it. Of course, if you want to avoid all of this arithmetic, simply type ‘Daily Calorie Needs’ in any search engine and you will get numerous sites that allow you to calculate your caloric needs based on your age, gender, height, weight and daily level of physical activity.
NEXT POST – January 30, 2011
Cycle Log: Intensity Phase Week 2