No matter whether you want to lose weight, build muscle or simply keep fit, the key to success always lies in your calorie intake. Even when resting, the human body requires a certain amount of energy to properly fulfil its functions – this is the so-called basal metabolic rate (BMR). Then there is the physical activity level, which defines the amount of energy which the organism requires above the basal metabolic rate in order to perform activities.
Below, we have provided you with the formula for calculating your BMR and your physical activity Level.
Formula for women
BMR = 0.9 x 24 x your bodyweight in kg x activity factor for the various activities
Formula for men
BMR = 1.0 x 24 x your bodyweight in kg x activity factor for the various activities
for activities performed exclusively while seated 1.4
for activities performed predominantly while seated/at times standing 1.6
for activities performed predominantly while standing/walking 1.8
physically strenuous activities 2.0
Once you have calculated your personal BMR, you will find it easier to tailor your nutrition and training to fit your goal and requirements.
(Source: Federal Ministry for Health and Women’s Affairs)