Daily Calorie Expenditure Formula

A.    Your Weight in Pounds

B.    Multiply A by 11 to get your resting metabolic rate                            A x 11

C.    Multiply B by X* to estimate your calorie expenditure through basic daliy activities.                B x X

D.    Strength training: Multiply the number of minutes you lift weights per week by 5.                min x 5

E.    Aerobic and Sprint Training:  Multiply the number of minutes per week that you play sports by 8.        min x 8

F.    Add line D and Line E, and divide by 7.                                    (D+E) / 7

G.    Add line C and Line F to get your daily calorie needs.                            C + F

H.    Subtract 1,000 from line G to get your daily calorie needs to lose two pounds of fat per week.        G – 1000

Total
* Determine ‘X’ by  Choosing your level of daily activity, which is usually dependant on the type of work you do:

Very Light (Sedentary): X = 1.3

Light (Office Work): X = 1.6

Moderate (Some activity): X = 1.7

Heavy (Manual Labour):    X = 2.1