Calorie Calculator Step One: Step Two: Step Three - Hannah Help Me

Calorie Calculator Step One: Find your Basal Metabolic Rate (BMR).

STEP A 4.35 x _______________ = ______________(A) Weight in pounds STEP B 4.7 x _______________ = _______________(B) Height in inches STEP C 4.7 x _______________ = ______________(C)

Age in years STEP D _________+_________–_________ + 655 =________ (A) (B) (C) BMR

Note: Before beginning any diet or weight-loss program, regardless of its simplicity, you should check with your physician first.

Step Two:

Calculate your daily calorie needs. • If you are sedentary:

_________ x 1.2 = _____________



• If you are lightly active:

_________ x 1.375 = _____________



• If you are moderately active: _________ x 1.55 = _____________



• If you are very active:



• If you are extra active:



Scale varies from sedentary (little to no activity) to extra active (very hard exercise or sports training seven days a week).











BMR



daily calorie needs

BMR

daily calorie needs

BMR









daily calorie needs

_________ x 1.725 = _____________ BMR

daily calorie needs

_________ x 1.9 = _____________ BMR

daily calorie needs

Step Three:

Find your formula for weight loss. • If you want to maintain your weight, consume your daily calorie needs. • If you want to lose weight, subtract 500 from your daily calorie needs.



Weight Loss Formula: _________________ – 500 = ______________________



Use the H.E.L.P. Eating Plan Sheet and round this number to fit the eating plan that is right for you.

daily calorie needs

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daily calorie for weight loss