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Calorie Calculator

The document provides formulas and recommendations for calculating calorie needs and protein intake based on factors like age, height, weight, activity level, and body fat percentage. It includes the Katch-McArdle and Harris-Benedict formulas for estimating daily calorie needs for weight maintenance, muscle gain, or weight loss for men and women with different activity levels ranging from sedentary to extra active. It also recommends 134 grams of protein intake based on the individual's weight and body fat percentage.

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mrugesh327
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268 views2 pages

Calorie Calculator

The document provides formulas and recommendations for calculating calorie needs and protein intake based on factors like age, height, weight, activity level, and body fat percentage. It includes the Katch-McArdle and Harris-Benedict formulas for estimating daily calorie needs for weight maintenance, muscle gain, or weight loss for men and women with different activity levels ranging from sedentary to extra active. It also recommends 134 grams of protein intake based on the individual's weight and body fat percentage.

Uploaded by

mrugesh327
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
  • Body Weight and Exercise Formulas: Presents formulas to calculate maintenance, build mass, and lose weight for different activity levels using Katch-McArdle and Harris-Benedict methods.
  • Protein Intake Recommendations: Provides recommended daily protein intake based on body weight and body fat percentage for men and women.

Body Weight in Pounds? 121.

0
Age? 23.0 1 centimeter = 0.394 inches
Height in Inches? 69.0 1 kilogram = 2.2 pounds
Body Fat Percentage? 3.0%

Katch-McArdle Formula Men and Women


Activity Levels Maintain Build Mass Lose Weight
Sedentary 1827 2101 - 2192 1461 - 1553
Lightly Active 2093 2407 - 2512 1675 - 1779
Moderately Active 2360 2714 - 2832 1888 - 2006
Very Active 2626 3020 - 3151 2101 - 2232
Extra Active 2892 3326 - 3471 2314 - 2459
*Katch-McArdle Formula requires input of Weight and Body Fat Percentage only.

Harris-Benedict Formula Men Women


Activity Levels Maintain Build Mass Lose Weight Maintain
Sedentary 1847 2124 - 2217 1347 - 1570 1668
Lightly Active 2117 2434 - 2540 1617 - 1799 1912
Moderately Active 2386 2744 - 2863 1886 - 2028 2155
Very Active 2655 3054 - 3187 2155 - 2257 2398
Extra Active 2925 3364 - 3510 2425 - 2486 2642
*Harris-Benedict Formula requires input of Weight, Age and Height only.

Sedentary - Little or no exercise - Desk job.


Lightly Active - Light exercise 1-3 days a week.
Moderately Active - Moderate exercise 3-5 days a week.
Very Active - Hard exercise 6-7 days a week.
Extra Active - Very Hard exercise/training or physically demanding job.
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Women
Build Mass Lose Weight
1919 - 2002 1335 - 1418
2199 - 2294 1529 - 1625
2478 - 2586 1724 - 1832
2758 - 2878 1919 - 2039
3038 - 3170 2113 - 2245

Recommended Protein Intake (grams): 134


*Requires input of Weight and Body Fat Percentage only.

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