BMR and Calorie formula and calculator for man and woman

Most of the people dont know, BMR and Calorie formula and calculator to find out how much they need to perform a transformation. That is why we came with the solution.

With the right information it is very easy to get abs.

Before we get into topic you can check our articles over the methods you can go through a healthy weight loss, and while you read it, please remember to believe in the process to stick to the process:

  1. Low carbohydrate, High protein, Moderate fat diet
  2. Carbohydrate cycle
  3. Keto  diet

Here for now on we will be discussing these weight loss/ fat loss methods. For more advance programs you can buy my other book “TRANSFORMATION SERIES – ADVANCE LEVEL FAT LOSS GUIDE BY ABHINAV SINGH CHAUDHARY” which be launched soon.

BEFORE WE PROCEED WE NEED TO KNOW ABOUT BMR AND CALORIE CALCULATOR:

What is BMR?

Basal metabolic rate, it is the estimate rate which is the amount of calories needed by our body to maintain itself and do to regular essential work.

BMR and calories calculator
BMR and calories calculator

Lets calculate BMR

Click here for BMR calculator

  • FOR MEN

BMR = (10x weight in kg)+(6.25x height in cm)-(5x age in years)+5

Let’s take an example:

Considering weight to be 80kg and height 180cm and age to be 20 years

BMR = (10x80kg)+(6.25x 185cm)-(5×20)+5

(800)+(1156.25)-(100)+5

1956.25-105

BMR = 1851.25

Thus 1851.25 is the amount of calories you needs in rest

  • FOR WOMEN

BMR = (10x weight in kg)+(6.25x height in cm)-(5x age in years)-161

Let’s take an example:

Considering weight to be 60kg and height 150cm and age to be 20 years

BMR = (10×60) + (6.25×150)-(5×20)-161(600) + (937.5)-(100)-161

1537.5-100-161

1537.5-261

BMR = 1276.5

Thus 1276.5 is the amount of calories you needs in rest

Now let’s calculate your weight loss calories

click here for calorie calculator

We will do it with the help of an example:

Let’s consider weight of a person = 80 kg

Convert weight to pounds

80kg x 2.205 = 176 pounds

We will multiply it with 9 and we will go all down to 5 in every 2 weeks

176 pounds x 9 =1584 calories (per day calories)

Now we need to calculate our macros

  1. Protein: as we know 1g protein = 4 calories, keeping that in mind

Calculating the protein grams and protein calories

  • Protein grams

Body weights in pounds x 1.2

176 x 1.2

211.2 grams

  • Protein calories

Daily total calories – (protein in grams x calories per protein gram)

1584 calories – (211.2 x 4)

1584 calories – 844.8

739.2 calories

Now let’s calculate remaining calories

1584 calories – 739.2 calories

844.8 calories

Now we will do the remaining calculations on the basis of remaining calories after excluding protein calories, that is 844.8 calories

  • Fats: as we know 1g fat = 10 calories, keeping that in mind

Calculating the Fat grams and Fat calories

  • Fat grams

Body weight in pounds x 0.2

176 x 0.2

35.2 grams

  • Fat calories

Remaining calories – (fat in grams x calories per fat gram)

844.8 calories – (35.2 x 10)

844.8 calories – 352

492.8 calories

Now we will take the remaining calories divide it by calories of 1 gram of carbohydrate to calculate the grams of carbohydrates

  • Carbohydrates:

As we know 1g carbohydrates = 4g

Remaining calories Divided by per gram calorie of carbohydrate

492.8 calories/ per gram carbohydrate calories

492.8 calories/ 4 calories

123.2 grams

So these are our macros for men/women at 80kg

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