1. How do I calculate my daily calorie intake?

2. What is daily caloric intake (DCI)?  Daily Caloric Intake is a combination of 2 factors.  Basal Metabolic Rate  Activity Rate

3. What is basal metabolic rate?  BMR is the daily calories required to maintain normal body function while at rest.  Factors that affect BMR  Age – (age ↑ BMR ↓)  Caloric intake – (calorie intake ↓ BMR ↓)  Exercise – (exercise ↑BMR ↑)  Lean Body Mass – (LBM ↑BMR ↑)

4. When calculating BMR, what factors are used?  Height  Weight  Age  Gender

5. What is the formula for calculating 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 )

6. What are the appropriate activity levels?  Sedentary (little or no exercise) = BMR x 1.2  Lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375  Moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55  Very active (hard exercise/sports 6-7 days a week) = BMR x 1.725  Extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

7. How much of my DCI is carbohydrate, protein, and fat?  Carbohydrates = DCI x 50 -60%  Example = 1800 x.60 = 1080 calories  Protein = DCI x 20%  Example = 1800 x.20 = 360 calories  Fat = DCI x 20%  Example = 1800 x.20 = 360 calories

8. Ticket out the door  What is the difference between DCI and BMI?  What is my DCI? Was it close to your estimate?  What could you use the formula differently if you wanted to change your current weight?