While we all may have a general idea how many calories we need on a daily basis, the best way to determine your daily nutritional needs is to use the BMR (Basal Metabolic Rate). Below is a simple method to calculate your BMR as well as protein, fat and carbohydrate requirements based on age, weight, height and activity.

 

Equation to Calculate Basal Metabolic Rate (BMR

​

BMR Calculation with Protein, Carbohydrate and Fat Requirements

​

Men (example): 6 ft.tall, 200 lbs., 60 yrs. old

​

Height in Inches 72

​

Height x 12.7 = A   914

​

Weight in Pounds  200

​

Weight x 6.2 = B   1240

​

Age in Years 61

​

Age x 6.8 = C     408

​

Base Metabolic Rate  = A+B+66-C (Low Activity)

 

              914+1240+66-408  = 1812 calories/day

​

Light Activity BMR x 1.3 = 2356 calories/day

​

Moderate Activity  BMR X 1.4  = 2537 calories/day

​

Very Active  BMR x 1.5 = 2719 calories/day

​

 Protein, Carbohydrate and Fat Requirements

​

Protein BMR x 0.15/4           68 grams/day

​

Carbohydrates BMR x 0.55/4  249 grams/day

​

Fat BMR x 0.30/9              60 grams/day

​

Women (example): 30 yr. old, 130 lbs., 5.5 ft. tall 

​

Height in Inches   66

​

Height x 4.3 = A    284

​

Weight in Pounds  130

​

Weight x 4.4 = B     572

​

Age in Years:   30

​

Age x 4.7 = C     141

​

BMR = A+B+655-C 1370

​

            284+572+655-141 = 1370 calories/day

​

Light Activity BMR x 1.3    1781

​

Moderate Activity  BMR X 1.4    1918

​

Very Active  BMR x 1.5         2055

​

Protein, Carbohydrate and Fat Requirements (in grams)

​

Protein BMR x 0.15/4                    51 grams/day

​

Carbohydrates BMR x 0.55/4      188 grams/day

 

Fat BMR x 0.30/9                          46 grams/day