how do I accurately figure out my BMR?

[bass]

I know it depends on how active you are, but I don’t know what category I fall in. I have a desk job and don’t do much moving except 30 minutes cardio in the morning and one hour resistant training. Based on this calculator I am at 1820. I really thought I was higher than that. does the 30 minute cardio and one hour resistant training make a difference in my numbers?

http://health.discovery.com/centers/...sal/basal.html

[Machdiesel]

I am 25, 6'0 and 190 lbs. MY BMR says I am right below 2k cals. If you read the article it says this is the number if you stayed in bed all day. If you workout with weights for 30 mins then do 30 mins of cardio thats about 350-500 cals depending on the cardio. They have a calculation you can do that adds activity but this is just a baseline. Figure out what the baseline should be then eat that amount of calories for a weak. If you lose weight you are at a deficit, if you gain weight you are at an excess

edit: not sure what your goals are but id say you TDEE is about 2400-2700. I know thats a big gap but everyone is different. Id start off at 2500 cals for a week, then adjust to your goals and the findings of yout experiment

[Damienm05]

Copied from another thread cuz I'm lazy.

BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


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

[Machdiesel]

all those calculations are nice and fancy but hes prob just gonna get an arbitrary number in the range of 2500 +/- 200. Its realy trial and error

Edit: sick post has all the info but I know some sites have a calculator u just put in your stats and activity level, try google

[Damienm05]

Those generic BMR/BMI calculators say I'm not in a healthy weight range. I'm ~10% bf.

[amcon]

i had it done at a local gym... like 75 bucks, i did it using the calucation you find every where if you google it and it was almost the same...

[bass]

thanks for all the info guys...

[Twist]

remember your true tdee/bmr formula that you need to know is the amount of calories that YOU consume that wont make you gain or lose, then go from there. It is different for everyone and there is no way that a generic formula can tell you your genetics.