You need to add an ‘activity multiplier’ to your BMR depending on your lifestyle/training. Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age).Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age).Women: BMR = 655 + (4.4 x weight in lbs) + (4.6 x height in inches) – (4.7 x age)įor those who use kilograms and centimeters:.Men: BMR = 66 + (6.2 x weight in lbs) + (12.7 x height in inches) – (6.8 x age).I like the Harris-Benedict formula because it’s just as effective, yet simpler to do. There are a variety of formulas, all of which produce a guess at best, so don’t worry about trying to calculate things perfectly because we’ll adjust our intake based on how we progress. Think of your basal metabolic rate (BMR) as your ‘coma calories’ - the energy intake you need, should you fall into a coma, to maintain your body weight. ![]() ![]() How To Calculate Your Leangains Macros Step 1. ^ If the calculator doesn’t load above the first time, please refresh the page.
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