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