Determine
Your Basal Metabolic Rate (Caloric Needs per Day)
Your
BMR or basal metabolic rate is your energy
requirement to maintain life. Better stated, it is a measure
of how many calories per day you will need if you were simply
resting all day.
It is
measured at rest, but not asleep in a thermo-neutral environment.
It can be measured directly or indirectly, or it can be
estimated as we are doing here. We are using the standard
equations of Harris & Benedict (1919) to estimate BMR.
To estimate
your BMR, tell us your age, weight and height in inches:
Obviously, you don't rest all day long. You need energy
to sustain your unique lifestyle. Once you have calculated
the BMR above, enter the minutes you spend in your
various other activities each day. We have divided these
into five levels from very light to very heavy
and have included a few examples of each category to help
you gauge where a given activity might fit. The result is
only an estimate, but should give you an idea of your daily
caloric needs.
REFERENCES
Harris,
James Arthur & Benedict, Francis Gano (1919) "A biometric
study of basal metabolism in man", Carnegie institution
of Washington, Washington DC. pp266
For
men: Q = 66.4730 + 13.7516(w) + 5.0033(h) - 6.75505(y)
Women: Q = 655.0955 + 9.5634(w) + 1.8496(h) - 4.6756(y)
where y = age in years, w = weight in kg; and h = height
in cm |
