Join Date: Oct 2004
Location: Northern Virginia
Bikes: Raleigh M30
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Originally Posted by Devious Rhesus
I've heard people here talk about "cutting 3,500 calories a week to lose a pound", but obviously one has to know their metabolic rate to determine how much intake is 3,500 k below nominal.
So, how does one roughly calculate their basil metabolism? I'm 6'4", 290 pounds.
Or you could estimate using the BMR and RMR calculations. Me, I'm cheap - I'm not going to spend money at Bally's when a formula that's been used for decades works just fine.
It gives you a range you can play with, and it has worked for me. I'm 6'2'', started 333lbs, and am down to 295lbs. Based partly on using the BMR as a guideline. I've lost on average 2lbs a week for months.
RMR for a male is RMR = (10 * kg) + (6.25 * cm) - (5 * a) + 5
BMR for a male is BMR = (13.75 * kg) + (5 * cm) - (6.76 * a) + 66
So, for me, BMR = (13.75 * 134kg) + (5 * 188cm) - (6.76 * 26years) + 66, which is 2673 Calories. Most likely not terribly accurate, but, hey, its worked so far!
Plug in your age, work from there. You weight 132kg (kg = lbs * 0.45359237) and you are 193cm (inches * 2.54)
BMR = (13.75 * 132kg) + (5 * 193cm) - (6.76 * age in years) + 66
It's a guideline. Keep caloric intake below guideline and excercise. Works like a charm. The RMR (listed above) is supposed to be more accurate, but if I use the BMR, I can have a beer, or at least that's what I tell myself. ;-)