Basal Energy
Requirement:
For Women: 655 + (4.35 x weight in
pounds) + (4.7 x height in inches) – (4.7 x age in years)
For Men: 66 + (6.23 x weight in
pounds) + (12.7 x height in inches) – (6.8 x age in years)
Take your number from about and multiply by the level of
exercise listed below:
|
Exercise Factor
|
Category
|
Explanation
|
|
1.2
|
Sedentary
|
Little or no exercise
|
|
1.375
|
Light Active
|
Light exercise (1 to 3 days/week)
|
|
1.55
|
Moderately Active
|
Moderate exercise (3 to 5 days/week)
|
|
1.7
|
Very Active
|
Hard exercise (6 to 7 days/week)
|
|
1.9
|
Extremely Active
|
Hard daily exercise and/ or a physical job
|
The number that you now have will tell you your calorie
needs for weight maintenance. Now adjust this number up or down, depending on
your weight loss or gain goals.
- · For weight loss: subtract 500 calories per day from your number
- · For weight maintenance: do nothing
- · For weight gain: add 250 to 300 calories per day to your number
