| 1.
Determine Conversions |
| Weight
in kilograms: |
Weight
in pounds divided by 2.2 |
| Height
in centimeters: |
Height
in inches multiplied by 2.54 |
|
Activity
factor:
|
Sedentary |
1.2
|
Lightly active
one to three days a week |
1.375
|
Moderately
active
three to five days a week |
1.55
|
Very
active
six to seven days a week |
1.725
|
|
| |
| 2.
Determine X, Y, and Z |
|
|
Women
|
Men
|
|
X:
|
9.6
x weight in kg |
13.7
x weight in kg |
|
Y:
|
1.8
x height in cm |
5
x height in cm |
|
Z:
|
4.7
x age in years |
6.8
x age in years |
|
| |
| 3.
Determine Basal Metabolic Rate (BMR) |
|
Women
|
Men
|
|
655
+ X + Y + Z
|
66
+ X + Y + Z
|
|
| |
| 4.
Determine Daily Calorie Needs |
| BMR
x Activity Factor |
|
| To
lose one pound a week: subtract 500 from your daily
calorie needs. |
| To
gain one pound a week: add 500 to your daily calorie
needs. |