Hi, this is Jason Morgan with Muscleworx Fitness in Carolina Beach, North Carolina. Today, I am going to show you the proper formulas for calculating your BMR. Okay, one of the first things you want to understand is the difference between a BMR and a BMI. BMR is your basal metabolic rate. It's the number of calories that your body will use throughout the course of a day in the normal process of activities, whether you are exercising or not exercising. BMI, which is a common measurement referred to by doctors, is an actual measure of your body weight and height. It's a formulation using those two measurements to come up with a number that would determine whether or not you are obese or not. It's really just a variation of the insurance chart formula with a new name. Your BMR, basal metabolic rate, is what we are focusing on here, and teaching you how to figure your daily caloric usage through that formulation. I will be using the Harris Benedict formula which has been around since the early 1900s, and it's the most common formula used for your BMR. To calculate your BMR, what you want to do is get a pen and a piece of paper and a calculator. Calculating the BMR for a 200 pound man, using the English formulation, your BMR is going to equal the number 66; 6.23 x weight in pounds, which will be 200. Then we are going to add that figure in parenthesis to 12.7 x height in inches and this is a six foot tall man. So, that's 72 inches. Then we are going to subtract 6.8 x age in years. This particular subject is 40 years old. That will give us the initial calorie intake. So, let's calculate that out. Times 200, so we have 66; 1246. Then we are going to add that to 12.7 times 72 inches, that's 914. It says point 4, but I just generally round down. Then, we will subtract from that total 6.8 times his age in years, that's 272. Now, to add that all up, we got 66 plus 126 plus 914 minus 272 equals 1954 calories. Now, that's your baseline calorie; you also have to factor in your activity level. Your activity level is you are going to take and multiply this number times 1.2 if you are sedentary, 1.375 if you are slightly active, 1.55 if you are moderately active, 1.725 if you are very active; or 1.9 if you have an extremely hard job and you train twice a day or you are extremely active with your hard job. So, that would be, you know, probably less than one percent of the population. So, this particular subject is moderately active, so we will take the 1954 times 1.55, this subject will need 3028 calories a day in order to just maintain his weight. Couple of final notes about your BMR, the formulation for women is different. We use the English measurement in this example. There is a metric measurement available, you can find those online. Another point about being online is there is several websites available that actually have a very simplified BMR calculator, where you just input a few basic numbers and you don't have to go through this long calculations. And those are the proper formulas for calculating your basal metabolic rate.
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