How to work out your calorie/energy requirements.

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

On a non exercise day just add steps 2 & 3 together.

NOTE:  TO GAIN WEIGHT ADD 500KCAL, TO LOSE WEIGHT REDUCE BY 500KCAL PER DAY