How many calories do I need each day?

The amount of calories you need to consume each day depends on several factors. There are a few equations to assist you in calculating what is right for you which were developed and used by Personal Trainers and Strength and Conditioning Coaches.

Determine Resting Metabolic Rate (RMR)
Range for Men: 9-17
Range for Women: 8-16
---The higher the lean muscle mass the higher the number you use----

Multiply weight(pounds) by number in range--- 200lbs X 13 = 2600 calories RMR



Body Fat Method

• Find Percentage of Body Fat
• Find Fat Free Mass (FFM) by multiplying body weight by fat (decimal form) and subtract fat pounds from total body weight. Then divide by 2.2 to get FFM in kilograms.

EXAMPLE: 200 pound Male with 12% body fat:

1. convert body fat to decimal = .12
2. multiply body weight by fat = 200 X .12 = 24 lbs of fat.
3. subtract fat weight from overall weight = 176 lbs FFM
4. convert to kilograms = 176/2.2 = 80 kilograms
5. RMR = 370 + (21.6 X 80)
6. RMR = 2,098 calories