As heard on today’s Lifestyle Fitness show, Ellen Como has provided a simple formula to show you what your daily caloric intake should be.
How To Calculate Your Daily Caloric Needs:
First – Find you metabolic rate – the number of calories your body needs to consume just to stay alive
4.354 x your weight in lbs =
+
655 =
+
4.569 x your height in inches =
–
4.7 x your age in years = your metabolic rate
Second – Mulitply your metabolic rate by your activity level
Find you activity level 1.2 no excercise
1.4 excercise 1-3 days a week
1.6 4-5 days a week
1.8 6-7 days a week
1.9 strenous job
metobolic rate
x
activity level =
Third – Multiply the figure you got in step 2 x 0.2 =
subtract this answer from your step 2 answer to get your daily calorie needs
Example below
Step 1
4.354 x 119 = 518
+ 655
= 1173
+
4.569 x 62 = 283
= 1456
–
4.7 x 45 = 212
= 1244 resting metabolic rate
Step 2
1244 x 1.8 (6-7 days a week) = 2239
Step 3
2239 x 0.2 = 448
2239 – 448 = 1791 calories needed to maintain weight
45 year old women 5’2" weight 119 lbs
works out 6-7 days a week
needs 1791 calores a day