http://fitnessgroan.wordpress.com/ presented another alternative to help determine your BMR value. Unfortunately he replied to a post that I was trying to update via Microsoft Word. The update failed miserably, so I was forced to delete the post and re-create it from scratch. In the process I lost his actual reply. But I have it recreated below.
Based on the formula outlined below my data would look like this: 227 pounds / 2.2 = 103 kilos of total weight My scale shows that I have roughly 28% body fat (Note that scales are not the most accurate measure of body fat percentages) 103 kilos * 0.28 = 28.8 kilos of body fat 103 - 28.8 = 74.2 kilos of lean body weight 74.2 * 30.2 = 2240 calories
This is a slightly different value than the one I got from the BMR calculator that just focuses on age, weight, sex and height. That value was 2082.
This shows a minor difference of 158 calories between the two methods. Either way, both values would be a good starting point for the Weight Control flowchart.
You can also easily determine your basal metabolic rate; calories necessary to maintain current weight using the following formula. It's extremely accurate if you have a method for determining your body fat percentage. The formula is: weight in kilograms - body fat =lean body weight X 30.2 = daily caloric intake for maintenance. Eat less than that and/or workout more to create a calorie deficit and lose weight. Eat more and lift heavy weights and gain muscle mass. For example: Jen is 150 lb. and wants to lose weight. She has 30% body fat. Divide her weight by 2.2 to get her weight in kilos=68 kilos with about 21 kilos of fat (30%). Take her lean weight 47 kilos and multiply it by 30.2 (calories/kilo base metabolic rate). She needs 1419 calories/day to maintain. Add more to gain or less to lose.