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Basal Energy Expenditure
How many calories you should be consuming daily?
Step 1
Change your height to centimeters (cm):
a. convert height to inches (ex. 5ft 5in = 65in, 6ft = 72in)
b. multiply number of inches by 2.54
_________ in x 2.54 = _________cm
Step 2
Change your weight to kilograms (kg):
divide # of pounds you weigh by 2.2
#pounds = ________ kg 2.2
Step 3
Female Formula 65 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age) = # of calories
needed daily
Male Formula 66 + (13.8 x wt in kg) + (5 x ht in cm) – (6.8 x age) = # of calories needed daily
Take the answer from step 3 and multiply it by the % indicated in step 4
Step 4
_____________
Add calories for your activity level.
+20% of your daily total if you are SEDENTARY
+35% of your daily total if you are MODERATELY ACTIVE
+50% of your daily total if you are VERY ACTIVE
Step 5 Add the answer from steps 3 and 4. _________________________ (Daily caloric intake)
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