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BODY MEASUREMENT

DAILY CALORIE PLANNING

 

Daily Calorie Requirement

Your daily caloric requirements are determined by your body mass and the level of activity you normally engage in during the day. Muscle has a higher metabolic rate, therefore requires more calories to sustain normal functioning than fat. This is why the best way to lose fat is to build muscle.

Simple Calorie Requirement Calculation

You can roughly estimate your daily calorie requirements using this simple formula:

Estimated Calories Required Per Day
Sedentary : Little or no aerobic sessions per week Weight x 14
Moderately active: 3-4 aerobic sessions per week Weight x 17
Active: 5-7 aerobic sessions per week Weight x 20

A good online tool for calculating calories burned during different types of activity.

 

Accurate Calorie Requirement Calculation

"There are three primary components that make up your body's energy expenditure.

  1. basal metabolic rate
  2. energy expended during physical activity
  3. the thermic effect of food

Adding these three components together, is the most accurate way of determining how many calories your body requires each day.

 

Basal Metabolic Rate (BMR)

Most of the body's energy, about 60-70%, goes to supporting the ongoing metabolic work of the body's cells. This includes such activities as heart beat, respiration and maintaining body temperature.

To determine your BMR:

  Males Females
Body Weight X 12 X 11
     

 

Other Resources

 

Measures

Fitness Tests

 

 


 
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