Use an online Body mass index (BMI) calculator
or the formula
(BMI = weight ÷ height2).3
If you use kilograms and centimeters,
you have your result.
If you use pounds and inches, you need
to multiply the result by 703.
Example: Woman 150 pounds with a height of five feet four inches (64 inches total),
BMI = (150 ÷ 642) × 703 = 25.7
Your BMR is the number of calories that you burn at rest over twenty-four hours (if you stayed in bed all day).
The result helps you determine whether your metabolism is fast or slow.
Use an online Basal metabolic rate calculator
BMR = 655 + (4.35 × weight in pounds) +(4.7 × height in inches) – (4.7 × age)
Continuing with our example of a woman who is 150 pounds
with a height of five feet four inches, and an age of forty,
BMR = 655 + (4.35 × 150) + (4.7 × 64) – (4.7 × 40) = 1420
Once you know your BMR, you can determine your daily caloric
burn by adjusting BMR based on your physical fitness.
For someone who is sedentary use BMR × 1.2
If you exercise lightly one to three days per week, use BMR × 1.375.
Moderately exercise three to five times per week, use BMR × 1.55.
In our example, our 150-pound woman walks for thirty minutes three times per week, so her daily caloric need is approximately 1420 × 1.375 = 1953 calories per day.