If you know your height and your weight, you can calculate your
Basal Metabolic Rate (BMR) using the following equation: Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
NB. 1 inch
= 2.54 cm. 1 kilogram
= 2.2 lbs.
If you know your BMR, you can
calculate Total Daily Energy Expenditure (TDEE) by multiplying your BMR by your activity multiplier.
The following is
a summary of the activity multiplyer (The Harris Benedict formula)
Sedentary
= BMR X 1.2 (Desk job - Web designer)
Lightly active = BMR X 1.375
Mod. active = BMR X 1.55
Very active
= BMR X 1.725
Extr. active = BMR X 1.9 (Garbage collector - jog to pick up trash while truck is slowly moving from spot
to spot)
