Скачать или смотреть How To Calculate BMR and Total Calories (by Abazar Habibinia, MD, Director of The CAASN)

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How To Calculate BMR and Total Daily Calories:
Basal metabolic rate (BMR) or resting metabolic rate (RMR) is the daily amount of energy expenditure by the body at rest, or it is the minimum calories needed for the body to function properly at rest.

Calculating BMR based on Harris-Benedict formula:

Men: BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) - (4.7 X age in years)


Simplified formulas to calculate BMR:
Men = (Weight in kg X 10) + 900
Women = Weight in kg X 7) + 700

Percentage of BMR used by different organs in the body:
Liver 27%
Brain 19%
Muscles 18%
Kidneys 10%
Heart 7%
Others 19%

TDC (Total Daily Calories) is the total amount of calories that the body consumes in 24 hours, including all activities.

TDC = BMR X Activity Multiplier

Activity Multiplier:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-2 days/wk)
Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extra Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

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