You will need to know two things, your weight and body fat percentage. You can use a set of calipers to find your body fat percentage. You can get them from a GNC store or order them online, they are not that expensive. For our example we will use a 200 pound man with 15% body fat. You will need to convert your weight into kilograms.To do this you divide your weight by 2.2.
200/2.2= 90.9 kg
Now for men you will multiply 1.0 x bodyweight(kg) x 24
For women you will multiply 0.9 x bodyweight(kg) x 24
1.0 x 90.9 x 24 = 2182
Lean factor Bodyfat% Multiplier
M 1 10 to 14 1.0
E 2 15 to 20 .95
N 3 21 to 28 .90
4 Over 28 .85
________________________________________
W 1 14 to 18 1.0
O 2 19 to 28 .95
M 3 29 to 38 .90
E 4 Over 38 .85
N
Now multiply your answer by the multiplier from the chart.
2182 x .95 = 2073 BMR = 2073
Your BMR tells you how many calories your body burns a day at rest.
To find out how many calories your body burns through out the day you will have to add in your activity level.
1.30 = Very Light Sitting, studying, talking, little walking or other activities through out the day
1.55 = Light Typing, teaching, lab/shop work, some walking throughout the day
1.65 = Moderate, Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1-2 hours per day
1.80 = Heavy Heavy manual labor such as digging, tree felling, climbing, with activities such as football, soccer or body building 2 to 4 hours per day
2.00 = Very Heavy, A combination of moderate and heavy activity 8 or more hours per day, plus 2-4 hours of intense training per day
For our 200 pound man we will use Moderate.
2073 x 1.65 = 3420
Total calorie use in a day 3420
Charts were used from the ISSA's Certified Fitness Trainer Course
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