Fat Loss – Body Transformation – Advanced Nutrition

Hi San Antonio,

BMR is known as Basal Metabolic Rate, which, in short is how many calories you require in a given day at rest to maintain your current bodyweight. This is NOT how many total calories you burn in a given day, because calculations for activity, age, etc aren’t included.

A rough estimate of BMR is as follows:
Men’s BMR in calories = 1 X Body weight in kilograms X 24 hours
Women’s BMR in calories = 0.9 X Body weight in kilograms X 24

(to calculate your body fat in kilograms, divide your weight in pounds by 2.2)

Adjust BMR (for body fat levels)
Now, once you have this number, decide which body fat range you’re in, and multiply it by the Lean Factor multiplier in parenthesis.

Lean Factor Chart
-Men Under 10%, Women under 14% 105% Multiplier – (1.05)
-Men 10% to <14% – Women 14% to <18% 100% Multiplier - (1.0)
-Men 14% to <20% – Women 18% to <28% 95% Multiplier - (.95)
-Men 20% to 28% – Women 28% to 38% 90% Multiplier - (.90)
-Men over 28% – Women over 38% 85%(0.85) 85% Multiplier - (.85)
Remember that leaner people burn more calories at rest (another motivator to get lean).

This is your adjusted BMR. This is what a person at a specific body fat level burns while at rest (not asleep, but not doing anything but sitting down). There are other calculations you can do to estimate your daily caloric expenditure, but this gives you a rough idea of the amount of calories you require on a typical day (with no activity) to maintain your current bodyweight.

Remember, periods of standing, walking, working and of course, exercising will all increase the amount of calories you require, but this will give you a baseline!

Boyd Myers
Personal Trainer in San Antonio
16613 Huebner Road
210.391.1454