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