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
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.)