2. Step 1: Calculate Your Resting
Metabolic Rate (RMR)
 First you need to estimate your RMR. This is the
amount of calories you burn throughout the day while
awake but resting. Use the table below to work out
your RMR based on your age and gender:
Age Male Female
18-30 (body weight in kg x 15.3)+679 (body weight in kg x 14.7)+496
31-60 (body weight in kg x 11.6)+879 (body weight in kg x 8.7)+829

3. Step 2: Estimate Your Daily Physical
Activity Levels
 Next you need to figure out how active you are in the
day. Remember physical activity includes housework,
going to the gym or walking. From the table below,
check which category you fit into and multiply your
RMR by this number:
Mostly inactive during the day 1.4 x RMR
Moderately active during the day 1.7 x RMR
Very active during the day 2.0 x RMR

4. Weight Loss
 This is the amount of calories you need to maintain
your current weight.
 Weight Loss: The safest and most effective way to lose
weight is to reduce your calorie intake my 20%. To do
this multiply the figure you got on the last slide by
0.80. The figure you now have is the amount of
calories you should take in on a weight loss
programme