SWITTWER

SparkPoints

# BMR-Something I need to be more aware of

### Thursday, August 06, 2009

BMR Formula
Women:
655+ (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight.

So......using the above formula, my BMR IS 1736.2 and leading a lightly active lifestyle, my daily caloric needs are 2387.275. I can manage that! I think being more aware of what my body's actual caloric needs are will help me be more aware of why tracking my food intake is so important and why exercise to burn extra calories is just as important. I need to create a calorie deficit to lose weight, and being more aware of the numbers is just one more step in helping me meet my goals!