# Diet Set Up In Three Steps

To estimate your BMR you can choose your pick of the predictive metabolic equations. None of them will get it spot on to the calorie as this would require you spending the night in an expensive lab known as a metabolic ward. However, predictive metabolic equations will get you in the ballpark usually within 10% give or take of your energy needs.

The one that has been shown to have the most accuracy in the research when compared against the others is known as the Miffen St. Joer. Here is how it looks for men and women:
>Men

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = BMR

>Women

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 = BMR

Using the above equations, a male weighing 90kg, 180 cm, aged 35 and a female weighing 70kg, 155 cm, aged 30 would have a BMR of 1855 calories (male) and a female would 1357 calories. If you did not have all your statistics to hand a simplified version can also be used by multiplying your weight in Kg by 22.

Once you have your BMR worked out, it is now time to factor in your . As most don’t do some type of activity during the day be it go the gym or go to work and everything in between, this invariably burns energy/calories and should be accounted for even if it is just going to work and coming come. The figures below can be used to determine this.

>If you are sedentary (little or no exercise) = BMR x 1.2

>If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375

>If you are moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55

>If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725

>If you are extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

For most, the lightly or moderately active will likely be a good fit. Using the male BMR figures in step 1 and the moderately active figure this would bring our calories to 2875 (1855 * 1.55). This figure is known as your total daily energy expenditure (). Now only you know what your lifestyle looks like so choose what you feel represents your lifestyle.