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How to Calculate Your Caloric Requirements

MODIFIED HARRIS BENEDICT FORMULA – CALCULATING BASAL METABOLIC RATE


MEN: 66.5 + (13.75 x lean body mass in kg) + (5.003 x height in cm) – (6.755 x age in years)


WOMEN: 655 + (9.563 x lean body mass in kg) + (1.850 x height in cm) – (4.676 x age in years)


MULTIPLY BASAL METABOLIC RATE BY PHYSICAL ACTIVITY LEVEL (PAL) = MAINTENANCE CALORIES (CALORIES REQUIRED TO MAINTAIN YOUR BODY MASS)


1.0 – Basal

1.2 – Recumbent/Bed Rest

1.4 – Sedentary (Office work <3,000 steps/daily)

1.6 – Light activity (Sedentary, but slightly mobile <6,000 Steps/Day)

1.8 – Moderate activity (Fairly mobile throughout, often standing and walking 10,000 Steps/Day)

2.0 – Heavy activity (Laborious and physically demanding job. Steps approximately 12,000/Day)

2.2 – Vigorous activity (Laborious and intense work load, steps >15,000/day)