How to Calculate your BMR and then your TDEE

The Harris-Benedict Formula (BMR based on total body weight)

The Harris-Benedict formula utilizes separate equations for men and women. This is due to the fact that men generally have a higher level of lean body mass (LBM) than women, and this phenomenon is accounted for in the men's equation. Since the Katch-McArdle formula accounts for LBM, a single equation applies to both men and women.

BMR Formula (Standard English)

• 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)

BMR Formula (Metric)

• 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)

Calculate Your TDEE value

Now that you have calculated your BMR using the Harris-Benedict approach, it is time to calculate your TDEE value. To do this, simply multiply your BMR value by your activity multiplier from the chart below:

Activity Multiplier

• Sedentary = BMR X 1.2 (little or no exercise, desk job)
• Lightly Active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
• Moderately Active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
• Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
• Extremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, etc.)

from http://www.fitnesshealth101.com/fitness/weight-loss/bmr