How Do I Calculate My Caloric Needs?
Calculating BMR, AMR , C/P/F Caloric Needs
Before we begin:
*FDA guidelines which dictate:
- Average national weight loss with regular exercise and daily caloric deficit and healthy eating is around 1 to 2 lbs a week.
- DO NOT go below a 1200 daily caloric intake.
- To lose 1lb a week you need a 3500 weekly caloric deficit (that doesn’t address fat or lean muscle mass just total weight loss)
- Protein should be between 15 to 35% of your intake
(p.s. you’re going to do it the other way its Grams per Pound or Kilo and the amounts vary based on which you’re going to use i.e. kilo to grams .4 to .6, lbs to grams .8 to 1.2 doing percentages should do the trick though)
- Carbs 45 to 65%
- Fat 15 to 35%.
- ALWAYS speak to your primary care physician prior to implementing any dietary program
Now to do it yourself with the help of a online calculator, click here.
I don’t do BMR calculations by old pen and pad anymore because I utilize the Tanita BF-350 which interfaces with my computer and provides accurate reports for me to trend my clients. I couple those reports with my clients wearing a heart rate/caloric burning watch, for an accurate reading for them specifically.
But, for those of you that do not have access to the tools that I utilize and want to know how to calculate your BMR and AMR, you can utilize the standardized formula or seek out one of the BMR calculations “estimators” on line.
Now let’s begin.
BMR For Adults (if you questioned if you’re an Adult or not then most likely you are not so this doesn’t apply to you)
The Standard Procedure for calculating ones BMR is
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Now we want to add in ones (BMR + AMR) activity level to figure in how many more calories the body needs:
Sedentary 0 days a week: BMR x 20 percent
(YOU NEED A CHANGE AND YOU KNOW IT)
Active just above Sedentary: BMR x 30 percent
(walks in the park enjoying nature hardly sweating lol COME ON NOW LETS WORK OUT)
Moderately Active: BMR x 40 percent
(You exercise most days a week: 3 to 5 times a week nice sweat, now were talking )
Very Active: BMR x 50 percent
(Intensely daily basis extensive time frames or H.I.I.T type training )
HARDCORE EXTREME ACTIVE: BMR x 60 percent
(Athletic training )
Now keep in mind when dealing with Caloric intake you address it based on your need.
Three Basic Categories
- Caloric Deficit (looking to lean out drop body fat)
- Caloric Neutral (looking to stabilize/maintain your current weight, but might be looking to change up your body’s composition i.e. more lean muscle/ less fat)
- Caloric Surplus (looking to gain lean muscle mass)
Then from that Caloric need then you address the ratios of your dietary intake based on C/P/F
- Healthy Fats
Keep in mind I do not advocate dietary avoidance of any of the 3 basics body needs of Carb’s, Protein, or Fats (C/P/F) for weight loss. This always results in seesaw dieting which causes the weight to return as soon as you reintroduce those foods back into your dietary eating habits. I’m a firm student of the simple habits of “Moderation & Spacing of Meals”.
I do these calculations for my clients who are doing one of my programs and it is included in any supplement weight management program I customize to their needs.
I also go by blood typing to better ascertain C/P needs and which foods to avoid.
There you have it. Your Daily Caloric Need. Easy enough right? The tools to map out your own nutritional guidelines without paying someone upward of 75 to 150$ (or more) to do it for you.
Ronald Lashley Jr.
Wellness Coach & Personal Trainer
“Live Long & Healthy”