Set Up Your Calories

How to set up your calories.

Step 1. Find your Body Mass Index (BMI).

Formula for to find BMI.  Body mass index = (kg) weight/(m) Height²

Step 2. Find your estimated Body Fat parentage.

Formula. BF% = 1.20 x BMI + 0.23 x age – 10.8 x sex – 5.4

sex = 0 for women; 1 for men

Step 3. Find your Fat Free Mass (FFM).

Formula. FFM = (weight(lbs)/2.2)(1-BF%)

Step 4.  Find your estimated basal metabolic rate (BMR).

Formula. BMR = 370 + (21.6 x FFM)

Step 5.  Multiply Your BMR by your actively level to get your estimated maintenance kcal.

Activity levels (AL)

  • 2 = not active
  • 3-1.4 = lightly active
  • 5-1.6 = moderately active
  • 7-1.8 = very active

Formula.  Maintenance Kcal = BMR x AL

If your goal is to gain weight add 250 to 500 kcal.

To lose weight subtract 250 to 500 Kcal.