DETERMINING DAILY CALORIES PER FOOD SOURCE
BMR Worksheet = CALORIES BURNED vs. CALORIES EATEN
To determine how many calories you need to consume to gain or lose weight we must figure out how many calories it takes to maintain your current weight. That is done using the following formula.
First you must calculate your Basal Metabolic Rate (BMR). It is also commonly referred to as Resting Metabolism Rate, Basal Metabolic Rate is the rate your body burns calories at rest. This includes basic body functions like breathing, digestion, and circulation.
Factors that influence basal metabolic rate:
- Body composition - muscles require more energy than fat. Therefore, a muscular person will have a higher BMR than a person with more fat, even if they weight the same.
- Age - BMR decreases with age. Younger people have a higher basal metabolic rate.
- Gender - men typically have a higher percentage of muscle and therefore a higher BMR.
- Climate - the colder the temperature, the higher the BMR rate.
- Size - a larger person will have a higher BMR.
HOW TO CALCULATE YOUR BASAL METABOLIC RATE
Key:
W = Weight in pounds
H = Height in inches
A = Age
WOMEN: 655 + (4.364 x W) + (4.25 X H) - (4.7 X A) = Your BMR
655 + _________ + ________ - ________ = ________
MEN: 66 + (6.227 X W) + (10.5 X H) - (6.8 X A) = Your BMR
66 + _________ + ________ - ________ = ________
CALORIES BURNED DURING ACTIVITY
For every activity you do above rest, body burns addition calories. You now need to figure out how active you are and thus how many additional calories you burn each day. (Most people overestimate their activity level, so remember this is what you do everyday) This number is added to your BMR and the total tells you your Total Daily Calorie Expenditure (TDCE). This number tells you how many calories you need to take in everyday to maintain your current body weight. Below are some basic activity categories. Choose one number that best fits you. Even if it is between two of the givens below. Example = .60 being between light and moderate.
Very light - sitting, standing, and typing = .30
Light - Walking, yard work, shopping, and golf = .50
Moderate - Daily exercise i.e. biking, jogging, X . = _ ___
rollerblading, construction work = .75 BMR EX ACTIVITY
Heavy - Daily practice in athletic sport.
Two or more hours working out. = 1.00
TOTAL DAILY CALORIE EXPENDATURE = __________ + __________ = ________
BMR ACTIVITY TOTAL
DETERMINING DAILY CALORIES PER FOOD SOURCE
Your diet should be made of the following percentages.
FOOD SOURCE Average Endurance Athlete Power Athlete
Carbohydrates 55% 65%-70% 40%-60%
Protein 15% 15% 20%-30%
Fats 30% 15%-20% 20%-30%
To determine the number of calories and grams of each food source you should have each day, complete the following table.
Carbohydrate _________ x . = ________ / 4 = _________
TDCE ? Calories Grams
Per Day Per Day
Proteins _________ x . = ________ / 4 = _________
TDCE ? Calories Grams
Per Day Per Day
Fats _________ x . = ________ / 9 = _________
TDCE ? Calories Grams
Per Day Per Day
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