For this week’s installment of Body Designs I thought we’d get a little specific.
Step 1: Below are two formulas designed to calculate your BMR (Basal Metabolic Rate) or how many calories you burn at rest.
If you’d like to play along, just plug your personal numbers into one of the below formulas and see what you get. The third formula is my personal equation.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
Your Trainer: BMR = 66 + ( 6.23 x weight pounds  = 1009.26) + (12.7 x height in inches  = 876.3) – ( 6.8 x age in years  = 278.8)
Total: 66 + 1009.26 + 876.3 – 278.8 = 1672.76. Don’t round up yet!
Step 2: Let’s figure out your daily caloric expenditure (which will include your activity level).
Little or no exercise BMR x 1.2
Lightly active (1-3 days/week) BMR x 1.375 Moderately active (3-5 days/week) BMR x 1.55
Very active (hard exercise 6-7 days a week) BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training) BMR x 1.9
Now, here’s where you have to be honest with yourself. I would consider myself moderately active. Therefore…1672.6 X 1.55 = 2592.53 (2593).
There you have it. That final number is the amount of energy your body uses daily and therefore needs to remain the same weight. But before you start cutting your calories or increasing your exercise to unsustainable levels, you need to see what you really are eating and doing (exercise wise) on a weekly basis.
Step 3: So, from today until next Sunday, I want any of you who are interested, to keep a journal of both. Write down everything you eat and drink; including that handful of grapes you grabbed off your neighbor’s table when you went over to tell them to stop watering their lawn on Wednesday. Try to be as accurate as you can with portions and quantity. As far as charting your exercise…if you’re on a piece of cardio equipment, use the calorie counter there. If you’re running outside, try to estimate your pace and keep track of breaks (ie. intersections / traffic lights).
Then next week, we’ll try to put it all together.