How do I calculate my How do I calculate my daily calorie intake?daily calorie intake?

What is daily caloric intake (DCI)?What is daily caloric intake (DCI)?

Daily Caloric Intake is a combination of 2 Daily Caloric Intake is a combination of 2 factors.factors. Basal Metabolic RateBasal Metabolic Rate Activity RateActivity Rate

What is basal metabolic rate?What is basal metabolic rate?

BMR is the daily calories required to BMR is the daily calories required to maintain normal body function while at maintain normal body function while at rest.rest.

Factors that affect BMRFactors that affect BMR Age – (age ↑ BMR ↓)Age – (age ↑ BMR ↓) Caloric intake – (calorie intake ↓ BMR ↓)Caloric intake – (calorie intake ↓ BMR ↓) Exercise – (exercise ↑BMR ↑)Exercise – (exercise ↑BMR ↑) Lean Body Mass – (LBM ↑BMR ↑)Lean Body Mass – (LBM ↑BMR ↑)

When calculating BMR, what factors When calculating BMR, what factors are used?are used?

HeightHeight WeightWeight AgeAge GenderGender

What is the formula for calculating What is the formula for calculating BMR?BMR?

WomenWomen: BMR = 655 + ( 4.35 x weight in : BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )age in years )

MenMen: BMR = 66 + ( 6.23 x weight in pounds ) : BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in + ( 12.7 x height in inches ) - ( 6.8 x age in year )year )

What are the appropriate activity What are the appropriate activity levels?levels?

Sedentary (little or no exercise) = BMR x 1.2Sedentary (little or no exercise) = BMR x 1.2 Lightly active (light exercise/sports 1-3 Lightly active (light exercise/sports 1-3

days/week) = BMR x 1.375days/week) = BMR x 1.375 Moderately active (moderate exercise/sports Moderately active (moderate exercise/sports

3-5 days/week) = BMR x 1.553-5 days/week) = BMR x 1.55 Very active (hard exercise/sports 6-7 days a Very active (hard exercise/sports 6-7 days a

week) = BMR x 1.725week) = BMR x 1.725 Extra active (very hard exercise/sports & Extra active (very hard exercise/sports &

physical job or 2x training) = BMR x 1.9physical job or 2x training) = BMR x 1.9

How much of my DCI is How much of my DCI is carbohydrate, protein, and fat?carbohydrate, protein, and fat?

Carbohydrates = DCI x 50 -60%Carbohydrates = DCI x 50 -60% Example = 1800 x .60 = 1080 caloriesExample = 1800 x .60 = 1080 calories

Protein = DCI x 20%Protein = DCI x 20% Example = 1800 x .20 = 360 caloriesExample = 1800 x .20 = 360 calories

Fat = DCI x 20%Fat = DCI x 20% Example = 1800 x .20 = 360 caloriesExample = 1800 x .20 = 360 calories

Ticket out the doorTicket out the door

What is the difference between DCI and What is the difference between DCI and BMI?BMI?

What is my DCI? Was it close to your What is my DCI? Was it close to your estimate?estimate?

  What could you use the formula What could you use the formula differently if you wanted to change your differently if you wanted to change your current weight?current weight?