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.