BMR

So what is your BMR?

This is your Basal Metabolic Rate, the amount of calories your body requires to maintain its functioning and weight.

There are multiple ways to work out your Basal Metabolic Rate, but my preferred method is the Katch-Mcardle formula. The equation is set out below:

BMR= 370 + (21.6 * Lean Body Mass (kg))

where Lean Body Mass = (Weight(kg)*(100-(Body Fat)))/100

At present when starting this journey this works out as follows, I currently use Withings Wifi Scales to track my body fat percentage and when testing with body fat calipers they’ve been quite consistent, whatever your method the number is all thats required).

Body weight: 239.8lb
Body fat: 34.5%
Fat mass: 82.7lb
Lean mass:  157.1lb
Lean mass in kg: 71.26kg

so:

BMR = 370 + (21.6 * 71.26kg) = 1909 calories.

Now… if your active you can add to this an activity multiplier as set out below:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

However I prefer to base my exercise expenditure on my workouts, 10 calories per minute of moderate exercise 50-65% Target Heart Rate or 12 calories per minute at 65-85% plus Target Heart Rate.

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