Calculate Basal Metabolic Rate (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 )
OR Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: 1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9 For example a man 30 years age who weighs 80 kgs and 6 feet tall BMR = 66 + (13.7 X 80) + (5 X 183) – (6.8 X 30) = 1873
For sedentary man calorie requirement = 1873 X 1.2 = 2247.6 calories
To loose weight eat 500 calories per day less than your daily requirement
Carbohydrate requirement/day: Number of total calories X 60 % = Total calories X 60/100
Protein Requirement/day: Number of total calories X 10 % = total calories X 10/100
Total Fat requirement/ Day: Number of total calories X 30 % = total calories X 30/100
Saturated Fat Requirement /Day: Number of total calories X 10 % = total calories X 10/100
Fiber Requirement/ Day: Number of total calories X 11.5 grams /1000 calories
Example based on 2000 Calorie Diet Carbohydrate Requirement: Number of total calories X 60 % = 2000 X 60/100 =1200 Calories from each gram of carbohydrate = 4 Number of grams of carbohydrate required = number of carbohydrate calories / 4 = 1220/4 = 300 grams of carbohydrates/day
Protein Requirement Number of total calories X 10 % = 2000 X 10/100 = 200 calories Calories from each gram of protein = 4 Number of grams of protein required = number of protein calories / 4 = 200/4 = 50 grams of protein/day
Total fat requirement
Number of total calories X 30 % = 2000 X 30/100 = 600 calories/day Calories from each gram of fat = 9 Number of grams of fat required = number of fat calories / 9 = 600/9 = 66.7 grams of fat/day
Saturated fat requirement
Number of total calories X 10 % = 2000 X 10/100 = 200 calories/day Calories from each gram of fat = 9 Number of grams of saturated fat required = number of saturated fat calories / 9 = 200/9 = 22 grams of saturated fat/day
Total fiber requirement
Number of total calories X 11.5 grams /1000 calories = 2000 X 11.5/1000 = 23 grams per day
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How to calculate your daily requirement 
