Daily Basal Metabolic Rate:-
First determine your Basal Metabolic Rate (BMR - how many calories you burn at rest)
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Total Daily Energy Expenditure (TDEE):-
Using the Harris Benedict Formula, multiply your BMR by the appropriate activity factor to get the total number of calories you need:
* Sedentary (Absolutely no, or very little exercise): TDEE = BMR x 1.2
* Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR x 1.375
* Moderately active (moderate exercise 3-5 days/week): TDEE = BMR x 1.55
* Very active (hard exercise 6-7 days a week; semi-active job): TDEE = BMR x 1.725
* Extra active (very hard exercise; active or physical job): TDEE = BMR x 1.9
Carbohydrate Requirements:-
The ideal % of calories that you should dedicate to carbohydrates is 40% - 60%:1. Carbohydrate Calories =
TDEE x Target %/100
2. Since every gram of carbohydrate is worth 4 calories, the number of grams of carbohydrates you need =
Carbohydrate Calories/4
Protein Requirements:-
The ideal % of calories that should be dedicated to protein is 20% - 40%.1. Protein Calories =
TDEE x Target %/100
2. Since every gram of protein is worth 4 calories, the number of grams of protein you should consume =
Protein Calories/4
Fat Requirements :-
The ideal % of calories that should be dedicated to fat is 20% - 30%.1. Fat Calories =
TDEE x Target %/100
2. Since every gram of fat is worth 9 calories, the number of Fat Grams you need to consume =
Fat Calories/9
grams
*Note: Although these formulas are a good starting point, each person's metabolism is different.
* If you are your ideal weight and gain weight at the recommended caloric intake, back off 200 calories a day for about a week. If you are still gaining weight, back off another 200 calories a day for a week.
* If you are at your ideal weight and lose weight at the recommended caloric intake, add 200 calories a day for about a week. If you are still losing weight, add another 200 calories a day for a week.
* If you are trying to lose weight (body fat), the most common guideline for calorie deficits for fat loss is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men.
* The best way to determine a safe calorie deficit would be to determine your TDEE and reduce your caloric intake by 15-20% below TDEE, while increasing your activity level.
