Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a pretty reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.
While using calipers is a more accurate way to determine your BF%, a simple way to check your BMI is by using the formula below....
If you are American (or just don't like using the Metric system) then use this formula:
BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703
If you use the Metric system, use this formula:
BMI = ( Weight in Kilograms / ( Height in Meters ) x ( Height in Meters ) )
Basal Metabolic Rate (BMR) uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate. This is more accurate than calculating calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very fat (will over-estimate calorie needs).
Again, if you don't like the Metric system, use this formula:
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 year )
Metric system formula:
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Once you have your BMR figured out, you are ready to move on....
TDEE or, The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the TDEE is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).
You will multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
-Calorie needs to gain weight:
If you want to gain body weight, you need to consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.
-Calorie needs to lose weight:
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
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Originally Posted by 369fanclub
