Nutrition


To calculate your own BMR:

Basal Metabolic Rate =
Men = 66 + (6.23 x weight) + (12.7 x height) (6.8 x age)
Women = 655 + (4.35 x weight) + (4.7 x height) (4.7 x age)

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Simple plan for Daily Calories Needed to Just Exist:

Weight x 12 = DCN

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