Calculations

• Calculate the BMR (Basal Metabolic Rate)

  The Harris-Benedict equation is commonly used to estimate BMR:

  1. For men

     BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

  2. For women:

     BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

• Incorporate activity level:

  Multiply your BMR by an activity factor to account for your daily activity level.

  The values are as follows:

  1. Sedentary (little or no exercise): BMR x 1.2.
  2. Lightly active (light exercise/sports 1-3 days per week): BMR x 1.375.
  3. Moderately active (moderate exercise/sports 3-5 days per week): BMR x 1.55.
  4. Very active (hard exercise/sports 6-7 days per week): BMR x 1.725.
  5. Extra active (very hard exercise/sports and a physical job): BMR x 1.9.

• Calculate maintenance calories:

  Multiply your BMR by the activity factor to get an estimate of your maintenance calories.

  This represents the amount of calories you need to consume to maintain your current weight.