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Formula for your daily calorie needs.

Find out your Basal Metabolic Rate (BMR)

  • Male: BMR = (10 × ___________) + (6.25 × ___________) – (5 × ___________) + 5

Weight (kg)                     height (cm)                  age (yrs.)

 

  • Female: BMR = (10 × ___________) + (6.25 × ___________) – (5 × ___________) – 161

Weight (kg)                     height (cm)                 age (yrs.)

Pounds divided 2.2 = (kg)       one ft. = 30 (cm)

Your BMR: ___________

Account for your activity level

  • If you’re sedentary (little or no exercise) = 1.2
  • If you’re lightly active (light exercise/sports 1-3 days/week) = 1.375
  • If you’re moderately active (moderate exercise/sports 3-5 days/week) = 1.55
  • If you’re very active (hard exercise/sports 6-7 days a week) = 1.725
  • If you’re extra active (very hard exercise/sports and physical job or 2x training) = 1.9

 

Total Calories Burned = Your BMR ________ ×   Activity level _______________

 

Total Calories Burned: _________________

Allowable Daily Intake: Total calories burned ______________ – Desired calorie deficit___________

 

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