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Trusylver · 11-17-2009, 10:14 PM

How to Estimate Calorie Needs

Basal Metabolic Rate (BMR) = 24 * Weight (kg)

then multiply by activity level

Sedentary = BMR * 1.45
Light = BMR * 1.60
Medium = BMR * 1.70
Heavy = BMR * 1.88

this is an estmate of the calories to maintain current weight, age, muscle, metabolism will all change this number.

I usually calculate mine as sedentary then add my training. but remember this is only an estimate and should only be considered as a starting point.

aurora14 with your weight training you need to around 1.2 - 1.6 grams of protein per kg of bodyweight per day.

11-17-2009, 10:14 PM	#6 (permalink)
Trusylver Super Moderator Join Date: Mar 2009 Location: Australia Posts: 311	How to Estimate Calorie Needs Basal Metabolic Rate (BMR) = 24 * Weight (kg) then multiply by activity level Sedentary = BMR * 1.45 Light = BMR * 1.60 Medium = BMR * 1.70 Heavy = BMR * 1.88 this is an estmate of the calories to maintain current weight, age, muscle, metabolism will all change this number. I usually calculate mine as sedentary then add my training. but remember this is only an estimate and should only be considered as a starting point. aurora14 with your weight training you need to around 1.2 - 1.6 grams of protein per kg of bodyweight per day. __________________ "Strength does not come from physical capacity. It comes from an indomitable will."