BMR worksheet

1. Basal metabolic rate (Harris-Benedict (revised 1984)): 1,448 kcal/day

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(6\times 12+8\right)\times 2.54$$=203.2\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $135\text{\hspace{0.17em}lb}\times 0.453592$$=61.235\text{\hspace{0.17em}kg}$

3. Start from the updated Harris-Benedict formula for a female. W is your weight in kg, H is your height in cm and A is your age in years

   $\text{BMR}$$=447.593\text{+}9.247\times \text{W}\text{+}3.098\times \text{H}\text{−}4.33\times \text{A}$

4. Put your measurements into the formula

   $447.593+9.247\times 61.235+3.098\times 203.2-4.33\times 45$$=\mathrm{1,448.5}\text{\hspace{0.17em}kcal/day}$

5. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,448.5}}{24}$$=60.4\text{\hspace{0.17em}kcal/hour}$

6. Check it with a second formula, Mifflin-St Jeor, using the same numbers

   $\text{Mifflin-St Jeor}$$=\mathrm{1,496.3}\text{\hspace{0.17em}kcal/day}$

7. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,448.5}\times 1.2=\mathrm{1,738}\text{…}\mathrm{1,448.5}\times 1.9=\mathrm{2,752}$

2. Basal metabolic rate (Katch-McArdle): 2,222 kcal/day

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(4\times 12+11\right)\times 2.54$$=149.86\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $225\text{\hspace{0.17em}lb}\times 0.453592$$=102.058\text{\hspace{0.17em}kg}$

3. Find your lean body mass, the part of your weight that isn't fat, because this formula starts from it

   $102.058\times \left(1-\frac{\mathrm{16\%}}{100}\right)$$=85.729\text{\hspace{0.17em}kg}$

4. Katch-McArdle formula: start at 370 and add 21.6 calories for each kilogram of lean mass

   $370+21.6\times 85.729$$=\mathrm{2,221.7}\text{\hspace{0.17em}kcal/day}$

5. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{2,221.7}}{24}$$=92.6\text{\hspace{0.17em}kcal/hour}$

6. Check it with a second formula, Harris-Benedict, using the same numbers

   $\text{Harris-Benedict}$$=\mathrm{2,004.5}\text{\hspace{0.17em}kcal/day}$

7. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{2,221.7}\times 1.2=\mathrm{2,666}\text{…}\mathrm{2,221.7}\times 1.9=\mathrm{4,221}$

3. Basal metabolic rate (Mifflin-St Jeor): 1,935 kcal/day

1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{− 161}$

2. Put your measurements into the formula

   $10\times 80+6.25\times 225-5\times 22+\left(\mathrm{-161}\right)$$=\mathrm{1,935.3}\text{\hspace{0.17em}kcal/day}$

3. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,935.3}}{24}$$=80.6\text{\hspace{0.17em}kcal/hour}$

4. Check it with a second formula, Harris-Benedict, using the same numbers

   $\text{Harris-Benedict}$$=\mathrm{1,789.1}\text{\hspace{0.17em}kcal/day}$

5. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,935.3}\times 1.2=\mathrm{2,322}\text{…}\mathrm{1,935.3}\times 1.9=\mathrm{3,677}$

4. Basal metabolic rate (Katch-McArdle): 1,847 kcal/day

1. Find your lean body mass, the part of your weight that isn't fat, because this formula starts from it

   $90\times \left(1-\frac{\mathrm{24\%}}{100}\right)$$=68.4\text{\hspace{0.17em}kg}$

2. Katch-McArdle formula: start at 370 and add 21.6 calories for each kilogram of lean mass

   $370+21.6\times 68.4$$=\mathrm{1,847.4}\text{\hspace{0.17em}kcal/day}$

3. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,847.4}}{24}$$=77\text{\hspace{0.17em}kcal/hour}$

4. Check it with a second formula, Harris-Benedict, using the same numbers

   $\text{Harris-Benedict}$$=\mathrm{1,788.2}\text{\hspace{0.17em}kcal/day}$

5. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,847.4}\times 1.2=\mathrm{2,217}\text{…}\mathrm{1,847.4}\times 1.9=\mathrm{3,510}$

5. Basal metabolic rate (Harris-Benedict (revised 1984)): 1,782 kcal/day

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(5\times 12+10\right)\times 2.54$$=177.8\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $170\text{\hspace{0.17em}lb}\times 0.453592$$=77.111\text{\hspace{0.17em}kg}$

3. Start from the updated Harris-Benedict formula for a male. W is your weight in kg, H is your height in cm and A is your age in years

   $\text{BMR}$$=88.362\text{+}13.397\times \text{W}\text{+}4.799\times \text{H}\text{−}5.677\times \text{A}$

4. Put your measurements into the formula

   $88.362+13.397\times 77.111+4.799\times 177.8-5.677\times 34$$=\mathrm{1,781.7}\text{\hspace{0.17em}kcal/day}$

5. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,781.7}}{24}$$=74.2\text{\hspace{0.17em}kcal/hour}$

6. Check it with a second formula, Mifflin-St Jeor, using the same numbers

   $\text{Mifflin-St Jeor}$$=\mathrm{1,717.4}\text{\hspace{0.17em}kcal/day}$

7. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,781.7}\times 1.2=\mathrm{2,138}\text{…}\mathrm{1,781.7}\times 1.9=\mathrm{3,385}$

6. Basal metabolic rate (Mifflin-St Jeor): 1,820 kcal/day

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(5\times 12+6\right)\times 2.54$$=167.64\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $210\text{\hspace{0.17em}lb}\times 0.453592$$=95.254\text{\hspace{0.17em}kg}$

3. Use the Mifflin-St Jeor formula for a male. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{+ 5}$

4. Put your measurements into the formula

   $10\times 95.254+6.25\times 167.64-5\times 37+5$$=\mathrm{1,820.3}\text{\hspace{0.17em}kcal/day}$

5. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,820.3}}{24}$$=75.8\text{\hspace{0.17em}kcal/hour}$

6. Check it with a second formula, Harris-Benedict, using the same numbers

   $\text{Harris-Benedict}$$=\mathrm{1,958.9}\text{\hspace{0.17em}kcal/day}$

7. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,820.3}\times 1.2=\mathrm{2,184}\text{…}\mathrm{1,820.3}\times 1.9=\mathrm{3,459}$

7. Basal metabolic rate (Mifflin-St Jeor): 1,689 kcal/day

1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{− 161}$

2. Put your measurements into the formula

   $10\times 100+6.25\times 160-5\times 30+\left(\mathrm{-161}\right)$$=\mathrm{1,689}\text{\hspace{0.17em}kcal/day}$

3. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,689}}{24}$$=70.4\text{\hspace{0.17em}kcal/hour}$

4. Check it with a second formula, Harris-Benedict, using the same numbers

   $\text{Harris-Benedict}$$=\mathrm{1,738.1}\text{\hspace{0.17em}kcal/day}$

5. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,689}\times 1.2=\mathrm{2,027}\text{…}\mathrm{1,689}\times 1.9=\mathrm{3,209}$

8. Basal metabolic rate (Katch-McArdle): 1,593 kcal/day

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(5\times 12+9\right)\times 2.54$$=175.26\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $160\text{\hspace{0.17em}lb}\times 0.453592$$=72.575\text{\hspace{0.17em}kg}$

3. Find your lean body mass, the part of your weight that isn't fat, because this formula starts from it

   $72.575\times \left(1-\frac{\mathrm{22\%}}{100}\right)$$=56.608\text{\hspace{0.17em}kg}$

4. Katch-McArdle formula: start at 370 and add 21.6 calories for each kilogram of lean mass

   $370+21.6\times 56.608$$=\mathrm{1,592.7}\text{\hspace{0.17em}kcal/day}$

5. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,592.7}}{24}$$=66.4\text{\hspace{0.17em}kcal/hour}$

6. Check it with a second formula, Harris-Benedict, using the same numbers

   $\text{Harris-Benedict}$$=\mathrm{1,754.1}\text{\hspace{0.17em}kcal/day}$

7. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,592.7}\times 1.2=\mathrm{1,911}\text{…}\mathrm{1,592.7}\times 1.9=\mathrm{3,026}$

9. Basal metabolic rate (Mifflin-St Jeor): 1,577 kcal/day

1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years

   $\text{BMR}$$=10\times \text{W}\text{+}6.25\times \text{H}\text{−}5\times \text{A}\text{− 161}$

2. Put your measurements into the formula

   $10\times 95+6.25\times 150-5\times 30+\left(\mathrm{-161}\right)$$=\mathrm{1,576.5}\text{\hspace{0.17em}kcal/day}$

3. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,576.5}}{24}$$=65.7\text{\hspace{0.17em}kcal/hour}$

4. Check it with a second formula, Harris-Benedict, using the same numbers

   $\text{Harris-Benedict}$$=\mathrm{1,660.9}\text{\hspace{0.17em}kcal/day}$

5. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,576.5}\times 1.2=\mathrm{1,892}\text{…}\mathrm{1,576.5}\times 1.9=\mathrm{2,995}$

10. Basal metabolic rate (Harris-Benedict (revised 1984)): 1,377 kcal/day

1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)

   $\left(4\times 12+9\right)\times 2.54$$=144.78\text{\hspace{0.17em}cm}$

2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)

   $155\text{\hspace{0.17em}lb}\times 0.453592$$=70.307\text{\hspace{0.17em}kg}$

3. Start from the updated Harris-Benedict formula for a female. W is your weight in kg, H is your height in cm and A is your age in years

   $\text{BMR}$$=447.593\text{+}9.247\times \text{W}\text{+}3.098\times \text{H}\text{−}4.33\times \text{A}$

4. Put your measurements into the formula

   $447.593+9.247\times 70.307+3.098\times 144.78-4.33\times 39$$=\mathrm{1,377.4}\text{\hspace{0.17em}kcal/day}$

5. Divide by 24 to see what you burn each hour at rest

   $\frac{\mathrm{1,377.4}}{24}$$=57.4\text{\hspace{0.17em}kcal/hour}$

6. Check it with a second formula, Mifflin-St Jeor, using the same numbers

   $\text{Mifflin-St Jeor}$$=\mathrm{1,251.9}\text{\hspace{0.17em}kcal/day}$

7. Find your daily needs: multiply your BMR by an activity factor, from 1.2 if you sit most of the day to 1.9 if you are very active

   $\mathrm{1,377.4}\times 1.2=\mathrm{1,653}\text{…}\mathrm{1,377.4}\times 1.9=\mathrm{2,617}$