Daily Calorie Intake

Daily Calorie Intake

HOW TO CALCULATE YOUR DAILY CALORIES INTAKE?

(Basal metabolic rate X Thermic effect of activity) + Specific Dynamic Action (SDA)

For example: My target BMI is 23, my height is 1.73 meter. Exercise 1-3 days per week.

So my ideal bodyweight: 23 x 1.73 x 1.73 = 69 Kg

BMR = 66.473 + (13.751*BW) + (5.0033*HT) – (6.755*Age)
66.473 + (13.751 X 69) + (5.0033 X 173 cm) – (6.755 X 24)
66.473 + 948.819 + 865.57 – 162.12 = 1718 CALORIES

Thermic effect of activity (TEA):
Little to no exercise : BMR x 1.2
Little exercise (1-3 days per week): BMR x 1.375
Moderate exercise (3-5 days per week): BMr x 1.55
Heavy exercise ( 6-7 days per week): BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts): BMR x 1.9

SDA = 10% of (BMR X TEA) = 236.3

Total calories intake per day:
1718 x 1.375 + 236.3 = 2599 kcal/day

From here, i can easily design my daily menu. For example i want to use 65/25/10 ratio. This means that I broke the 2599 calories down into 65 percent carbohydrates (CHO), 25 percent protein sources (PRO) and the rest from fat (FAT):

65% x 2599 = 1689 calories from carbohydrates
25% x 2599 = 650 calories from protein
10% x 2599 = 260 calories from fat

Bear in mind:
1 g carbohydrates = 4 kcal
1 g fats = 9 kcal
1 g proteins = 4 kcal

So from the above equation, i will get:
Carbohydrates : 1689/4 = 422 grams per day
Proteins : 650/4 = 162 grams per day
Fats 260/9 = 29 grams per day

In conclusion, my daily menu to achieve my ideal bodyweight of 69 kg must consist of 422 grams carbohydrates, 162 grams proteins and 29 grams or less fats.

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