Daily Caloric Needs - MALE Name: ___________________________

HOW MANY CALORIES SHOULD I CONSUME EACH DAY?

#1. First you must figure out your Basal Metabolic Rate. Do you remember what this is? Your BMR is the
amount of energy your body needs to function at rest. We use about 60% of the calories we consume each
day for basic bodily functions such as breathing.

Harris-Benedict Equation

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) ( 6.76 x age in years )

66 + (6.23 x _____________ ) + (12.7 x _____________) (6.76 x _________ ) = BMR

Basal Metabolic Rate (BMR) = ______________________Cal/day

#2. Next, you must calculate your Activity Metabolic Rate, or AMR. Your AMR is how many calories you
should be consuming based upon your physical activity level. Look at the chart below and circle or
highlight the physical activity co-efficient that most suits your level of physical activity on a daily basis and
then complete the calculation below.

Very Light (no exercise; no physical education) = 1.3

Light = (1-2x per week; physical education class and light walking) = 1.6
Moderate = (3-5x per week; student athlete) 1.7
Heavy = (intense; 6-7x/week for extended periods of time; swimmers; wrestlers) 2.1
Exceptional = (marathon training; intense activity for extended periods of time, 2x per day = 2.4

BMR x Activity Level Coefficient = AMR

___________ x _____________ = ____________________ Calories per day.

Now that you have figured out how many calories you must consume each day to maintain your body weight,
you need to figure out

What percentage of your daily caloric intake will be from fat? ______________________

What percentage of your daily caloric intake will be from carbohydrates? _____________

What percentage of your daily caloric intake will be from protein? ___________________
(Remember: carbs = 45-65%; fat = 20-30%; protein = 10-15% - your percentages should add up to 100%)
Finally, you need to determine how many calories/grams you are going to consume of each nutrient based upon
your percentages.

**Example: My Daily Caloric Needs is 2, 228 calories per day and I am trying to consume 55% of my
calories from carbohydrates.

To determine calories from nutrient (carb/fat/protein): 2, 228 x .55 = 1225.4 Calories from carbohydrates.
To determine grams from nutrient (carb/fat/protein): 1225.4 / 4 = 306.35 grams.

a. Carbohydrates
Calories _____________________
Grams _____________________

b. Protein
Calories _____________________
Grams _____________________

c. Fat
Calories _____________________
Grams _____________________

So, how will knowing my daily caloric intake help in determining what I should eat during meals?

Well, first and foremost, it is important to realize that just because you are consuming the right amount
of calories doesnt mean that you will not gain/lose weight. The TYPE of foods that you eat can greatly
impact your body composition; however, as a general rule of thumb, a certain percentage of our total
calories should be eaten during specific meals to maintain energy needs throughout the day.

Breakfast = 30% of total daily caloric needs

10 am/mid-morning snack = 10% of total daily caloric needs
Lunch = 30% of total daily caloric needs
2 pm/mid-afternoon snack = 10 - 15% of daily caloric needs
Dinner = 15 20% of daily caloric needs.

Fill in the chart below with the amount of calories you should be consuming at each meal/snack according to
your daily caloric needs.

Breakfast 10 am Snack Lunch 2 pm Snack Dinner

Example:

30% x daily caloric

intake = ____ calories
Daily Caloric Needs - FEMALE Name: ___________________________

HOW MANY CALORIES SHOULD I CONSUME EACH DAY?

#1. First you must figure out your Basal Metabolic Rate. Do you remember what this is? Your BMR is the
amount of energy your body needs to function at rest. We use about 60% of the calories we consume each
day for basic bodily functions such as breathing.

Harris-Benedict Equation

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

655 + (4.35 x _____________ ) + (4.7 x _____________) (4.7 x _________ ) = BMR

Basal Metabolic Rate (BMR) = _______________________Cal/day

#2. Next, you must calculate your Activity Metabolic Rate, or AMR. Your AMR is how many calories you
should be consuming based upon your physical activity level. Look at the chart below and circle or
highlight the physical activity co-efficient that most suits your level of physical activity on a daily basis and
then complete the calculation below.

Very Light (no exercise; no physical education) = 1.3

Light = (1-2x per week; physical education class and light walking) = 1.5
Moderate = (3-5x per week; student athlete) = 1.6
Heavy = (intense; 6-7x/week for extended periods of time; swimmers; wrestlers) = 1.9
Exceptional = (marathon training; intense activity for extended periods of time, 2x per day = 2.2

BMR x Activity Level Coefficient = AMR

___________ x _____________ = ____________________ Calories per day.

Now that you have figured out how many calories you must consume each day to maintain your body weight,
you need to figure out

What percentage of your daily caloric intake will be from fat? ______________________

What percentage of your daily caloric intake will be from carbohydrates? _____________

What percentage of your daily caloric intake will be from protein? ___________________
(Remember: carbs = 45-65%; fat = 20-30%; protein = 10-15% - your percentages should add up to 100%)
Finally, you need to determine how many calories/grams you are going to consume of each nutrient based upon
your percentages.

**Example: My Daily Caloric Needs is 2, 228 calories per day and I am trying to consume 55% of my
calories from carbohydrates.

To determine calories from nutrient (carb/fat/protein): 2, 228 x .55 = 1225.4 calories from carbohydrates.
To determine grams from nutrient (carb/fat/protein): 1225.4 / 4 = 306.35 grams.

d. Carbohydrates
Calories _____________________
Grams _____________________

e. Protein
Calories _____________________
Grams _____________________

f. Fat
Calories _____________________
Grams _____________________

So, how will knowing my daily caloric intake help in determining what I should eat during meals?

Well, first and foremost, it is important to realize that just because you are consuming the right amount
of calories doesnt mean that you will not gain/lose weight. The TYPE of foods that you eat can greatly
impact your body composition; however, as a general rule of thumb, a certain percentage of our total
calories should be eaten during specific meals to maintain energy needs throughout the day.

Breakfast = 30% of total daily caloric needs

10 am/mid-morning snack = 10% of total daily caloric needs
Lunch = 30% of total daily caloric needs
2 pm/mid-afternoon snack = 10 - 15% of daily caloric needs
Dinner = 15 20% of daily caloric needs.

Fill in the chart below with the amount of calories you should be consuming at each meal/snack according to
your daily caloric needs.

Breakfast 10 am Snack Lunch 2 pm Snack Dinner

Example:

30% x daily caloric

intake = ____ calories