Basal Energy Requirement

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