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NAME: ________________________

Calculate Your Personal Caloric Needs

Step 1

Calculate Your Basal Metabolic Rate (BMR): choose femal or male option
FEMALE

Record your age (years):

Record your current weight in pounds:
Record your current height in inches:
Formula:
655 + (4.3 x weight [lbs]) + (4.7 x height [inches]) - (4.7 x age [years])
Your results:

MALE

Record your age (years):

Record your current weight in pounds:
Record your current height in inches:
Formula:
66 + (6.3 x weight [lbs]) + (12.9 x height [inches]) - (6.8 x age [years])
Your results:

Step 2
Sedentary:

655

Caclulate Your Activity Level: choose one option below

you are not active and do not exercise
BMR x 20% Input your BMR
Result:

Lightly Acitve:
you do some light activity each day but do not exercise
BMR x 30% Input your BMR
Result:

Moderately Active:
you exercise most days of the week
BMR x 40% Input your BMR

Very Active:

Extra Active:

Step 3

655

Result:

you exercise intensely on a daily basis or for prolonged periods

BMR x 50% Input your BMR
Result:

you do hard labor or are in athletic training

BMR x 60% Input your BMR

Result:

Add your result from Step 1 to the result from Step 2

Step 1 Result:
Step 2 Result:
Calories you can eat each day and maintain your current weight: