You have a unique set of features that are exclusive to your body and your mind.
No one has your exact genetic coding and no one has had your exact set of experiences. And so…while there may be many formulas similar to yours, you likely have one that is specific to you.
Now, if you’ve read my brief perspective on nutrition then you know that your formula is based off both, your body type and your motivations.
From there you want to determine about how many calories your body (on paper*) requires each day.
*The math on paper may not add up to the chemistry in your body…and that’s okay.
Here is a basic formula for calculating your daily caloric need:
655 + (4.35 x Weight in lb) + (4.7 x Height in inches) – (4.7 x age in years) = BMR
66 + (6.2 x Weight in lb) + (12.7 x Height in inches) – (6.8 x age in years) = BMR
Your BMR is your basal metabolic rate, or the amount of calories your body will burn while awake but at rest for a 24-hour cycle. To determine your baseline daily caloric need you will use an Activity Factor which values the intensity and duration of time you’re active during a 24-hour cycle.
- Not Active (No training) = BMR x 1.2
- Somewhat Active (Train 2 – 3 times a week / low to moderate intensity) = BMR x 1.4
- Active (3 – 5 times a week / m1314oderate to high intesnity) = BMR x 1.6
- Sports Active (5 to 7 times a week / moderate to high intensity) = BMR x 1.75
So, I weigh 212 pounds…I am 75 inches tall and I’m 39 years in age. This gives me a basal metabolic rate (BMR) of 2,067 calories per day.
Then I multiply this by my Activity Factor of 1.75 (based on my motivations and goals) and I get a daily caloric requirement of 3,617.
Now, if nutrition was a simple game of math then I’d monitor my daily caloric expenditure through a body worn heart rate tracker and input my food intake on a calorie-tracking app then ‘BOOM’, I’d be all good, right?
But nutrition is not simple math. It’s also chemistry and even psychology. Remember, nutrition is complex and this is only because your body and mind are unique. This is a great start point, however; and using this formula for your daily energy expenditure along with a Nutrition Strategy will set you on course for big change!