HOW TO FIGURE OUT YOUR DAILY CALORIC INTAKE | The 90 Day Journey Episode 10

Find out your Basal Metabolic Rate:
– BMR calculator: http://www.bmi-calculator.net/bmr-calculator/
– BMR Formulas:
English BMR Formula (Imperial)
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Metric BMR Formula
Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

– To find your lean body mass, you need to know your current body fat percentage. If you have a rough estimate of your body fat, use this formula to find lean body mass:
LBM = weight – (weight x body fat percentage as a decimal)

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