Are you meeting your energy requirements?
Step 1: Calculate Basal Metabolic Rate (BMR), using Harris-Benedict formula
For Men= 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
For women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Example: A 24 year old male, 178cm tall weighing 80kg.
BMR = 66 + (13.7 x 80) + (5 X 178) – (6.8 x 24)
BMR = 66 + (1096) + (890) – (163.2)
BMR = 1889 kcal
Step 2: Thermic effect of food (TEF)
TEF = BMR x 0.15
TEF = 1889 x 0.15
TEF = 283 kcal
Step 3: Identify physical activity level (PAL)
1.2 – 1.3 Bed or chair ridden.
1.4-1.5 sedentary occupation without daily movement.
1.5 – 1.6 sedentary occupation with daily movement.
1.6 -1.8 occupation with prolonged standing.
1.9-2.1 strenuous work or high leisure activity.
Example: (BMR X PAL) 889 x 1.7 = 3211 kcal
Step 4: Add daily exercise (metabolic equivalency or MET)
High Intensity Cycling = 12 Circuit Training = 8
Low Intensity Cycling = 3 High Intensity Walking = 6.5
High Intensity running = 18 Low intensity walking = 2.5
Low intensity running = 7 Intense free weight training = 6
(Example trains for 1.5 hours of weight training)
Example: 80(BW) x 1.5 (duration) X 6 (MET) = 720 kcal
Step 5: Add steps 2,3 & 4 together!
Example = (BMR x PAL) + TEF + Exercise
3211 + 283 + 720 = 4214 kcal
NOTE: TO GAIN WEIGHT ADD 500KCAL, TO LOSE WEIGHT REDUCE BY 500KCAL PER DAY
