What is my calorie intake for my ideal body weight?
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Transcript What is my calorie intake for my ideal body weight?
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?