Determing your basal Metabolic Rate (BMR).. Determinando il tuo metabolismo basale..

Bmr of males= 66 + (6.21 * your weight in pound) + (12.7 * your height in inches) –(6.8 * your age).
Bmr of females= 655 + (4.37 * your weight in pound) + (2.32 * your height in inches) – (4.7 * your age).
To determine your daily caloric needs,multiply your Bmr by the number that represents your activity level:
Sedentary(little to no exercise): BMR * 1.2
Lightly Active (light exercise 1-3 days a week): BMR * 1.375
Moderately active (moderate activity 3-5 days a week) : BMR * 1.55
Very active ( heavy exercise 6-7 days a week): BMR *1.725
Extra active ( like a professional athlete ): BMR *1.9
To calculate your ideal weight,first determine your frame size.
Males-Medium frame:
Give yourself 106 pounds for the first 5 feet of height.Add 6 pounds for each inch over 5 feet.Subtract 6 pounds for each inch under 5 feet.
Females-Medium frame:
Give yourself 100 pounds for the first 5 feet of height.Add 5 pounds for each inch over 5 feet.Subtract 5 pounds for each inch under 5 feet.
If you have a small frame ,subtract 10 percent from the ideal weight;if you have a large frame add 10 percent to the ideal weight.