This document provides instructions for calculating a person's daily calorie needs based on their resting metabolic rate (RMR). It explains how to calculate RMR based on gender, weight, height, and age using different adjustment factors. It then describes how to determine basic energy expenditure (BEE) by multiplying RMR by an activity factor ranging from 1.2 for sedentary to 1.4 for very active individuals. Finally, it explains how to calculate the number of daily calories needed from protein, carbohydrates, and fat by taking percentages of the total BEE.

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