Calorie and BMI Info


Basal Metabolic Rate (BMR)

BMR is the amount of calories your body needs just to sustain itself each day. The formula in my journal is:

Women: weight x 11 or Men: weight x 12
(A woman weighing 150 would be 1650)

Here are a couple of alternative methods:

Women: weight divided by 2.2 x 22
Men: weight divided by 2.2 x 24
(A woman weighing 150 would be 1500)

Women: 655 + (4.35 x wt. in lbs.) + (4.7 x ht. in inches) - (4.7 x age)
Men: 66 + (6.23 x st. in lbs.) + (12.7 x ht. in inches) - (6.8 x age)
(A woman weighing 150 who is 5’4” and 40 years old would be 1420)

Please keep in mind that these are all ESTIMATES.
As you can see from the examples, the amounts are similar but not the same. That 230 calorie difference may be the difference between losing and maintaining your weight. If you aren’t losing weight at a calculated amount, you need to eat less.

No matter which formula you use you will still need to factor in for your activity level:
Sedentary: add 20%
Somewhat Active (average activity level): add 30%
Moderately Active (exercise 5-6 times per week): add 40%
Highly Active (exercise 7-10 times per week): add 50%
Severely Active (training for a marathon): add 60%








A Good Measure

When did you last measure your waist? Waist circumference is a good indicator of abdominal fat which is a predictor of health risk.

Men should have a waist circumference under 40 inches and women should be under 37 inches to decrease your health risk.

Ideal measurements are 32 1/2” for women and 35” for men.

Another Good Measure

The ratio of your waist measurement to your height is as valuable as BMI for predicting obesity related health risks.

You waist to height ratio should be less than 50%.

The average for women is 54% and for men is 58%.

Calorie Counting Websites

Calorie Control Council
Common Sense Health
USDA Calorie Chart

Registration Required
Spark People.com
Calorie Checkbook.com
Prevention.com
My Calorie Counter.com

Fast Food Nutritional Info

McDonald’s
Wendy’s
Subway
Burger King
Taco Bell
Calorie King


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“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.”
                                                   — Adelle Davis