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Anonymous
Yeah, only one guy has addressed BMR. BMR is the amount your body currently burns at rest. Multiply that by your activity level.
So, BMR = BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
then multiply that by your activity level: Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. 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) Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
formatting may be off on that...
THEN, you take that number and subtract out the deficit you want. normal weight loss is 15%, extreme is closer to 30% (not recommended for small amounts). So just multiply that last number by (the number * .2 or .3 or whatever deficit you want)
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