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CALCULATING YOUR BASE METABOLIC RATE

How Many Protein/Carbohydrates/Fat Calories Should I Eat

In line with the “Zone” diet idea, when training you should aim for an optimum ratio of 40% carbohydrates, 30% Protein and 30% fat based on your calorie intake, this should result in an increase in lean muscle and a decrease in body fat.

Your Base Metabolic Rate

Everyone has a Base Metabolic (BMR) rate depending on their body composition, i.e. how much they weigh and how much of your weight comprises muscle.  Your BMR will indicate how many calories you need to take in to maintain your current weight.  In simple terms, if you take in less than this amount you will lose weight and, if you take in more, you will gain weight.

How to Calculate your Base metabolic Rate

For Women:

BMR = 655 + (4.36 x your weight in pounds) + (4.32 x your height in inches)- (4.7 x age)

For Men:

BMR = 66 + (6.22 x your weight in pounds) + (12.7 x your height in inches) – (6.8 x your age)

General Adjustments to Make

The result of your BMR calculation shows your basic calorific requirement to maintain your present weight with no activity taken into account.  To include activity multiply your BMR result by one of the following depending on how active you are:

a) 1.3 - if you exercise lightly (i.e. normal everyday living or you exercise less than 3 times per week);

b) 1.4 - f you exercise moderately (i.e. 3-4 times per week);

c) 1.6 – if you exercise often (i.e. more than 4 times per week);

d) 1.8 – if you exercise very often (i.e. 6-7 times per week for over an hour in each session).

Fine Tuning Your BMR Calculation

The BMR calculation is a scientifically based estimate of the number of calories you require per day to maintain your current weight.  The result can help you to determine whether you need to take in more or less calories to gain or lose weight depending on your goal.  However, if you are holding a large amount of body fat and little muscle, your BMR may be slightly lower.  Conversely if you are holding a large amount of muscle tissue your BMR may be slightly higher.  Therefore, adjustment may be needed to your BMR calculation in order to fine tune your result.

Ongoing Calculations

Please remember that your BMR is based on your weight and as your weight changes, you will to recalculate your BMR to take this into consideration and also to take into consideration your new ratios of lean muscle to body fat.  By recalculating your BMR (we suggest every three weeks or so if your weight is changing) you can ensure that you are ingesting the correct amount of calories to achieve your goal.