ejazphysio@gmail.

com

Daily Calorie Requirement Women

Weight 45 kg - 100 lbs 50 kg - 110 lbs 55 kg - 121 lbs 60 kg - 132 lbs 65 kg - 143 lbs 70 kg - 154 lbs 75 kg - 165 lbs (and above) Age 18 to 35 1760 cals 1860 1950 2050 2150 2250 2400 Age 36 to 55 1570 cals 1660 1760 1860 1960 2050 2150 Age over 55 1430 cals 1500 1550 1600 1630 1660 1720

Daily Calorie Requirement Men

Weight 60 kg - 132 lbs 65 kg - 143 lbs 70 kg - 154 lbs 75 kg - 165 lbs 80 kg - 176 lbs 85 kg - 187 lbs 90 kg - 198 lbs (and above) Age 18 to 35 2480 2620 2760 2900 3050 3200 3500 Age 36 to 55 2300 2400 2480 2560 2670 2760 3000 Age over 55 1900 2000 2100 2200 2300 2400 2600

According to your nature of work Plus or Minus from above required calories.

Body Weight Inactive

Moderate Activity Strenuous Activity

Physical Labor High Energy Sports + 480 + 570 + 670 + 760 + 860

Office Worker Tradesman Bed Ridden Golf Computer Geek Gardening 50 kg - 110 lbs Minus 480 60 kg - 132 lbs Minus 570 70 kg - 154 lbs Minus 670 80 kg - 176 lbs Minus 760 90 kg - 198 lbs Minus 960 (and above) + 240 + 290 + 340 + 380 + 430

ejazphysio@gmail.com

Calculate Calories you required in your daily life.

Step one is to calculate your BMR with the following formula: Women:

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Hints: 1 kg = 2.20 pounds

Example A woman of 35 year old with 55 kg weight and height is 5 feet 5 inches.
Convert kilograms in pounds 55 x 2.2 = 121 pounds Convert height in inches 5 x 12 + 5 60 + 5 65 Putting these values in above formula 655 + (4.3 x 121) + (4.7 x 65) (4-7 x 35) 655 + (520.3) + (305.5 ) - (164.5) 1460.8 164.5 1296.3 BMR = 1296.3 Now finding how many calories required per day for above lady. Now consider that she do light exercise 5 days in a week. Then multiply her BMR with 40 percent and add the result into her BMR 1296.3 x 40/100 = 515.52 Calories required per day = BMR + 512.52 Calories required per day = 1296.3 +512.52 = 1808.82 She required approximately 1800 calories for maintains her body actively. Note: If some one is much muscular body or Very fatty body then this equation is inaccurate. For muscular body more calories required so add more 300 calories in above

ejazphysio@gmail.com
So Per day calories required for her will be approximately 2100. In case of more fatty body reduced the calories about 300 or add more physical activities (exercise) with same calories to reduce the weight or to make the body in shape.

Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Please note that this formula applies only to adults. More Calculate Activity

Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 20 percent If you are lightly active: BMR x 30 percent If you are moderately active (You exercise most days a week.): BMR x 40 percent If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR. The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result. As you lose weight, you can re-calculate the formula to assess your new BMR.