We promised in our last blog to write a short post explaining how to calculate your Basal Metabolic Rate or BMR...so, here it is!
During the day, your body needs calories (kcals) for energy. Your BMR is the minimum amount of calories your body would need to function at rest.
Clearly most of us are not at rest all day so that's where things get interesting! You need to work out your activity level and then use it as a multiplier of your BMR to end up with your daily requirements. Let's get to the maths then:
This calculation is done using the Schofield & Henry Calculation which is based on your gender, age, height & weight ((w) in kg) as follows:
Worked Example: 27 year old male weighing 72kg = 15.1 x 72 + 692 = 1,779.2. His approximate BMR is therefore 1,779 kcals per day (without considering activity). So this is the minimum number of calories he would need to function. But we need to work out how active he is in order to ensure he gets enough calories for his energy expenditure. This is how we work it out:
BMR x 1.4 = Inactive men + women (desk bound)
BMR x 1.6 = Moderate active women (more physically demanding - walking & exercise 3 time/week)
BMR x 1.7 = Moderate active men (more physically demanding - walking & exercise 3 times/week)
BMR x 1.8 = Very active women (Intensive exercise 1hr/day/physically demanding job)
BMR x 1.9 Very active men (Intensive exercise 1hr/day/physically demanding job)
BMR x 2.0-2.4 = Athlete (intense daily training schedule)
So, using our example and say our guy is moderately active. We need to multiply his daily calorie requirement by 1.7. This would be 1,779 x 1.7 = 3,024.3 kcals per day. This is the amount of kcals he would divide up by his macro-nutrients food groups.
We hope you find this information helpful. It's a good idea to work out your own personal requirements so you know how to accurately divide up your macro-nutrients. Remember you can check out our blog on How to Achieve A Balanced Diet which explains how to calculate your macros.
Thanks for reading and drop us a line with any suggestions for future Nutrition blogs!
All the best,
Team WHEY AHEAD®
CLEAN | STRONG | ORGANIC