Lightly active.BMR x 1.375 (light exercise) Once you know your BMR (basal metabolic rate) then use your daily activity factor to get your total daily energy expenditure (TDEE): Your basal metabolic rate (BMR) will be 655 + 576 + 307.24 – 164.5 = 1373.74 calorie intake per day! Your basal metabolic rate (BMR) will be 66 + 1246.7 + 914.4 – 238 = 1989.1 calorie intake per day!Įxample #2: You are a female, 35 years old, 5 feet 6 inches tall (170.69 cm), you weigh 132 pounds (60 kg). For your weight, 1 kilogram = 2.2 poundsĮxample #1: You are a male, 35 years old, 6 foot tall (182.88 cm), you weigh 200 pounds (91 kg). For Women to calculate BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years) For Men to calculate BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years) It is much more accurate than the quick formula above, but not as accurate as the Katch-McArdle formula below. The first formula The Harris-Benedict formula can be used if you have not calculated your lean body mass (LBM).įor this formula you use your age, sex, height and weight to determine your basal metabolic rate (BMR). This quick formula does not take into account your current body composition or your current activity levels.īut if you want to get a quick ball park figure of your optimum daily calorie does the job.įormulas for calculating your daily maintenance calorie intake based on your basal metabolic rate (BMR), that are multiplied by your activity level, will always be the more accurate. This would be 200 pounds multiplied by 12 calories, which would give you 2400 calorie intake for weight loss. If you want to lose weight you would multiply your current body weight by 12 calories per pound of bodyweight. To maintain your current weight you multiply your current body weight by 15 calories per pound of bodyweight.įor example 200 pounds multiplied by 15 calories, would give you a maintenance level calorie intake of 3000 calories per day! If you have an average amount of muscle mass and body fat, this method can be quite accurate. The fastest and easiest method for calculating your total daily energy expenditure, is by multiplying your total body weight by a certain amount of calories for each pound of body weight.
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