How do I calculate my
daily calorie intake?
What is daily caloric intake (DCI)?
 Daily Caloric Intake is a combination of 2
factors.
 Basal Metabolic Rate
 Activity Rate
What is basal metabolic rate?
 BMR is the daily calories required to
maintain normal body function while at
rest.
 Factors that affect BMR




Age – (age ↑ BMR ↓)
Caloric intake – (calorie intake ↓ BMR ↓)
Exercise – (exercise ↑BMR ↑)
Lean Body Mass – (LBM ↑BMR ↑)
When calculating BMR, what factors
are used?
 Height
 Weight
 Age
 Gender
What is the formula for calculating
BMR?
 Women: BMR = 655 + ( 4.35 x weight in
pounds ) + ( 4.7 x height in inches ) - ( 4.7 x
age in years )
 Men: BMR = 66 + ( 6.23 x weight in pounds )
+ ( 12.7 x height in inches ) - ( 6.8 x age in
year )
What are the appropriate activity
levels?
 Sedentary (little or no exercise) = BMR x 1.2
 Lightly active (light exercise/sports 1-3
days/week) = BMR x 1.375
 Moderately active (moderate exercise/sports
3-5 days/week) = BMR x 1.55
 Very active (hard exercise/sports 6-7 days a
week) = BMR x 1.725
 Extra active (very hard exercise/sports &
physical job or 2x training) = BMR x 1.9
How much of my DCI is
carbohydrate, protein, and fat?
 Carbohydrates = DCI x 50 -60%
 Example = 1800 x .60 = 1080 calories
 Protein = DCI x 20%
 Example = 1800 x .20 = 360 calories
 Fat = DCI x 20%
 Example = 1800 x .20 = 360 calories
Ticket out the door
 What is the difference between DCI and
BMI?
 What is my DCI? Was it close to your
estimate?
 What could you use the formula
differently if you wanted to change your
current weight?