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How do I calculate my daily calorie intake?

How do I calculate my daily calorie intake?. What is daily caloric intake (DCI)?. Daily Caloric Intake is a combination of 2 factors. Basal Metabolic Rate Activity Rate. What is basal metabolic rate?. BMR is the daily calories required to maintain normal body function while at rest.

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How do I calculate my daily calorie intake?

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  1. How do I calculate my daily calorie intake?

  2. What is daily caloric intake (DCI)? • Daily Caloric Intake is a combination of 2 factors. • Basal Metabolic Rate • Activity Rate

  3. What is basal metabolic rate? • BMR is the daily calories required to maintain normal body function while at rest. • Factors that affect BMR • Age – (age ↑ BMR ↓) • Caloric intake – (calorie intake ↓ BMR ↓) • Exercise – (exercise ↑BMR ↑) • Lean Body Mass – (LBM ↑BMR ↑)

  4. When calculating BMR, what factors are used? Height Weight Age Gender

  5. What is the formula for calculating BMR? Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

  6. What are the appropriate activity levels? Sedentary (little or no exercise) = BMR x 1.2 Lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375 Moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55 Very active (hard exercise/sports 6-7 days a week) = BMR x 1.725 Extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

  7. How much of my DCI is carbohydrate, protein, and fat? • Carbohydrates = DCI x 50 -60% • Example = 1800 x .60 = 1080 calories • Protein = DCI x 20% • Example = 1800 x .20 = 360 calories • Fat = DCI x 20% • Example = 1800 x .20 = 360 calories

  8. Ticket out the door What is the difference between DCI and BMI? What is my DCI? Was it close to your estimate?  What could you use the formula differently if you wanted to change your current weight?

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