To Calculate your Calorie
Requirements:
The following method uses factors like height, weight, age, and
sex to determine basal metabolic rate (BMR), using which you can
determine your calorie requirements.
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8
X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) -
(4.7 X age in years)
After calculating your BMR, you can estimate your calorie
requirements by multiplying your BMR by your activity multiplier
from the chart below:
Activity Multiplier
Sedentary = BMR X 1.2
Light activity = BMR X 1.375
Moderate activity = BMR X 1.55
Heavy activity = BMR X 1.725
Super active = BMR X 1.9
Sedentary - Desk Job, No Exercise
Light activity - Light Exercise (2-3 days/week)
Moderate activity - Moderate exercise (3-5 days/week)
Heavy activity - Heavy exercise (Everyday)
Super active - (Heavy exercise - Sportsmen, heavy
workers)
|
|
The following
Harris-Benedict Equation
can be use to calculate the calorie requirements for
both men and women depending on their activity level. Please note that
this method of calorie calculation is only a guideline.