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 _____________________