Two sheet weight balance question

Determining Your Basal Metabolic Rate (BMR)

To determine your basal metabolic rate (BMR), the number of calories your body burns at rest.

Women:

1. Begin with a base of 655 calories. 655

2. Multiply your weight (in pounds) x 4.3. ______

3. Multiply your height (in inches) x 4.7. ______

4. Add together the totals of 1, 2, and 3. ______

5. Multiply your age by 4.7. ______

6. Subtract result of 5 from total of 4. ______

This number is your BMR (basal metabolic rate)

     Men:

1. Begin with a base of 66 calories. 66

2. Multiply your weight (in pounds) x 6.3. ______

3. Multiply your height (in inches) x 12.7. ______

4. Add together the totals of 1, 2, and 3. ______

5. Multiply your age by 6.8. ______

6. Subtract result of 5 from total of 4. ______

This number is your BMR

B. To determine your total energy requirements, the total number of calories you burn during the day OR additional calories burned by activity:

BMR______ x 30% (less active days)  OR

BMR______ x 40% (more active days)

Add BMR from step A with calories burned from step B. This equals your BMR.

Example:

Step A:

Julia, a 20 year old who weighs 135 pounds and is 65 inches tall:

1. Use Base of 655

2. Weight of 135 pounds x 4.3 = 580.5

3. Height of 65 inches x 4.7= 305.58

4. Add 655 + #2 + #3 = 1541

5. Age of 20 x 4.7= 94

6. Subtract age factor (94) from #4: 1541-94= BMR = 1447

Step B:

Energy requirements = BMR + activity factor

BMR 1447 x 30% (this is the activity factor for Julia---you can use any number, depending on your activity level—see text – p. 300-301)

434.1 = approximate calories burned on inactive day

1447 + 434 = 1881 calories burned on average day. (use whole numbers-not decimals)

What does this number tell you?

Julia needs to consume 1881 calories per day to maintain her weight. If she consumes more than this number, she will gain weight, if she consumes less, she will lose weight