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Daily Calorie Needs

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  • 1. FIGURING YOUR DAILY CALORIE NEEDS 1. RESTING METABOLIC RATE MEN Your CURRENT or TARGET Weight (lbs.) __________; Height (in.) __________; Age (yrs.) __________ Calculations: Adjusted Height = Ht. X 12.7 = __________ Adjusted Weight = Wt. X 6.23 = __________ Adjusted Age = Age X 6.8 = __________ 66.5 + Adjusted Ht. + Adjusted Wt. – Adjusted Age = RMR (Resting Metabolic Rate) 66.5 + __________ + ____________ - __________ = __________ Your RMR WOMEN Your CURRENT or TARGET: Weight (lbs.) __________; Height (in.) __________; Age (yrs.) __________ Calculations: Adjusted Height = Ht. X 4.57 = __________ Adjusted Weight = Wt. X 4.36 = __________ Adjusted Age = Age X 4.7 = __________ 655.1 + Adjusted Ht. + Adjusted Wt. – Adjusted Age = RMR (Resting Metabolic Rate) 655.1 + __________ + ____________ - __________ = __________ Your RMR 2. BASIC ENERGY EXPENDITURE (BEE) RMR X ACTIVITY FACTOR = BEE (Daily Caloric Needs) Activity Factor: Sedentary 1.2 Moderately Active 1.3 Very Active 1.4 Calculations: RMR __________ X Your Activity Factor __________ = BEE __________ (calories) 3. DETERMINING YOUR DAILY ENERGY CONSUMPTION: PROTEIN = BEE = __________ X .15 = __________ cal. / 4 = _________ grams CARBOHYDRATE = BEE _________ X .55 = __________ cal. / 4 = _________grams FAT = BEE _________ X .30 = _________ cal. / 9 = __________ grams Health Promotion Program *** Work Life Staff Alameda (510) 437-2736
  • 2. Health Promotion Program *** Work Life Staff Alameda (510) 437-2736