Calculate BMR

Harris-Benedict Formula. If you’re a male, you would do 66.47 + (6.24 x weight in lbs) + (12.7 x height in inches) – (6.755 x your age). If you’re a female, you would do  655.1 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x your age). Then calculate this number based on your estimated weekly activity level:
  • Little to no exercise (BMR x 1.2)
  • Little exercise – sports/workouts 1-3 times a week (BMR x 1.375)
  • Medium exercise – sports/workouts 3-5 times a week (BMR x 1.55)
  • Hard exercise – sports/workouts 6-7 times a week (BMR x 1.725)
  • Intense exercise/sports or physical job or 2X a day training (BMR x 1.9)