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How To Calculate Calories in 4 Steps

The document provides a 4-step process to calculate calories for weight loss: 1. Determine basal metabolic rate (BMR) using the Mifflin-St Jeor equation based on gender, weight, height, and age. 2. Measure total daily energy expenditure (TDEE) by multiplying BMR by an activity level multiplier ranging from 1.2 for sedentary to 1.9 for extremely active. 3. Determine a goal weight and timeframe for weight loss by dividing pounds needed to lose by weekly loss goals of 2, 1.5, or 1 pound. 4. Calculate macronutrient ratios by determining daily protein, fat, and carbohydrate needs based on

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92 views3 pages

How To Calculate Calories in 4 Steps

The document provides a 4-step process to calculate calories for weight loss: 1. Determine basal metabolic rate (BMR) using the Mifflin-St Jeor equation based on gender, weight, height, and age. 2. Measure total daily energy expenditure (TDEE) by multiplying BMR by an activity level multiplier ranging from 1.2 for sedentary to 1.9 for extremely active. 3. Determine a goal weight and timeframe for weight loss by dividing pounds needed to lose by weekly loss goals of 2, 1.5, or 1 pound. 4. Calculate macronutrient ratios by determining daily protein, fat, and carbohydrate needs based on

Uploaded by

Mr. Yaasiin Issimdar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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How to Calculate Calories in 4 Steps

Step 1: Determine BMR

Determine you (or your client’s) basal metabolic rate (BMR) by using the Mifflin-St Jeor equation:

 Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5


 Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Step 2: Measure Total Daily Energy Expenditure

Measure Total Daily Energy Expenditure (TDEE) by multiplying your BMR by the Katch-McArdle multipliers:

 Sedentary (little to no exercise + work a desk job) = 1.2


 Lightly Active (light exercise 1-3 days / week) = 1.375
 Moderately Active (moderate exercise 3-5 days / week) = 1.55
 Very Active (heavy exercise 6-7 days / week) = 1.725
 Extremely Active (strenuous training 2x / day) = 1.9

Step 3: Determine Goal Weight and Desired Weight Loss Date

1. Subtract goal weight from current weight


2. For example: 150lbs -20lbs = 130lbs
3. Take lbs of weight loss needed and divide by 2, 1.5, 1. This will give you an idea of how many weeks it
would take to reach your goal weight if you lost 2lbs/week, 1.5lbs/week, or 1lb/week .

For example: 20/2 = 10 weeks to reach goal weight, 20/1.5 = 13 weeks to reach goal weight, or 20/1 = 20 weeks
to reach goal weight.
Step 4: Calculate Macronutrient Ratios

This is the last step of calculating calories, and it's one that's absolutely essential for getting accurate weight
loss results.

First: Calculate Daily Protein Needs

Did you know that protein is a huge catalyst for weight loss and hunger satiation? Let's compare and contrasts
sedentary versus moderately active individuals and their protein requirements.

 For sedentary/lightly active individuals: 1-1.2g/kg/day


 For moderately active - extremely active: 1.4-2.2g/kg/day

Convert body weight in pounds to kg’s (round to the nearest 10th)

 150lbs / 2.2 = 68.2kg

Multiply weight in kilograms by range that best fits your activity levels.

 68.2kg(1g) = 68g
 68.2kg(1.2) = 82g

Second: Calculate Daily Fat Needs

To prevent any fatty acid deficiencies it is recommended to consume at minimum 1g/kg of fat per day. The
Dietary Guidelines for Americans also recommends fat should make up 20-35% of one’s total daily calories.
Using both of these references you can calculate your daily fat needs:

To calculate fat:

 Convert body weight in pounds to kg’s (round to the nearest 10th)


 150lbs / 2.2 = 68.2kg
 Multiply weight in kilograms by 1
 68g of fat needed per day
Third: Calculate Daily Carbohydrate needs

The Dietary Guidelines for Americans recommends that carbohydrates should make up 45-65% of one’s daily
calories.

Step 1: Calculating grams of carbohydrates. Multiply daily calorie requirements by 0.45 & 0.65 to obtain calories
from carbohydrates.

 0.45(2000) = 900 calories


 0.65(2000) = 1300 calories

Step 2: Divide answers in step 1 by 4 since there are 4 calories per 1 gram of carbohydrate

 900/4 = 225g
 1300/4 = 325g

How Many Calories Do You Need a Day to Lose Weight?

For healthy, sustainable weight loss, it is generally not advisable to lose more than 2 pounds of fat per week.
That would equate to a calorie deficit of 1,000 calories per day. More often than not, when weight loss exceeds
2lbs in a week, the majority of that is water loss. So keeping that in mind, the goal is to lose 1-2lbs per week.

For sedentary individuals, it would be recommended to set a goal of losing 1lb per week, which would equate to a
calorie deficit of 500 calories/day.

For more active individuals, daily calorie requirements are higher in order to account for exercise and active
lifestyles. Taking this into consideration, it is more feasible to cut back on food since daily caloric requirements
for maintaining weight are much higher. Therefore, creating a calorie deficit of 500-1,000 calories per day can
lead to a max weight loss rate of 2lbs/week.

Remember, combining exercise with a small calorie deficit is the best intervention to maximize weight loss!
Additionally, consuming a high protein diet (or sticking to the higher ranges based on your activity level) will help
maintain and preserve muscle mass while losing fat.

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