Use this formula to determine your Basal Metabolic Rate. This is the amount of energy your body expends at rest.
English BMR Formula
Women: BMR = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)
Men: BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age)
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follow:
- Sedentary (little to no exercise): BMR x 1.2= Total daily calories
- Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375= Total daily calories
- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55= Total daily calories
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725 = Total daily calories
- Extra active (very hard exercise/ sports and physical job or 2x training): BMR x 1.9 = Total daily calories
Now that you have the number of calories you need per day just to maintain your weight, either subtract 500 calories for weight loss or add 500 calories for weight gain to this number. To determine macronutrient breakdown it all depends on your goals. Endurance athletes should stick to a 60% carb, 20% Pro, and 20% fat regime. When trying to lose weight and gain lean body mass 40% carb, 30% Pro, and 30% fat regime will usually do the trick. Everyone’s chemistry is different and not one program is one-size-fits-all.
Be sure to schedule an appointment with our nutritionist, Jolene, to determine your needs.