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Nutrition Calculators

Fitness Nutrition Training Weight Loss

(BMR) Basal Metabolic Rate – BMR is the absolute minimum number of calories your body requires on a daily basis to efficiently perform basic bodily functions (i.e. pump your heart, breathe, blink, etc.). Your overall food consumption should NEVER fall below your BMR.

Men: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)

Women: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)

Ex. Male, 180lbs, 5’ 10”, 26 years old

BMR = 655 + (4.35 x 180lbs) + (4.7 x 70inches) – (4.7 x 26years)

BMR = 655 + (783) + (329) – (122.2)

BMR = 1,645 calories

Calorie Calculator – This is an estimate of the total number of calories your body requires to perform basic bodily functions and daily routine activities (i.e. work, walk, exercise, etc.). The total of your calculation will provide the number of calories your body demands to remain at the weight you currently hold. To adjust your total for weight loss or weight gain, use your goal weight in the calculation rather than your current weight.

*If your weight goal is more than 10lbs under your current weight, using your goal weight may cause too large of a calorie deficit for effective weight loss. Please consult me before adjusting your diet! (trainwithmap@gmail.com)

Sedentary(never exercise) BMR x 1.1
Somewhat Active(3-5 days of activity/week) BMR x 1.2
Active(5-6 days of activity/week) BMR x 1.3
Extremely Active(active job & 5+ days of activity/week) BMR x 1.4

Ex.  1,645 calories (BMR) x 1.3 (active) = 2,138 calories daily

 

Protein, Carbohydrates & Fats – Protein, carbohydrates and fats are “macronutrients,” meaning that each nutrient provides efficacious amounts of calories for your body to use as energy.

Protein 4 calories/gram
Carbohydrates 4 calories/gram
Fats 9 calories/gram

*Alcohol = 7 calories/gram

 

Ex. Protein bar contains 25g of protein, 15g of carbohydrates and 9g of fat.

Protein: 25g  x  4 calories/Gram  = 100 calories of protein

Carbohydrates: 15g  x  4 calories/Gram  = 60 calories of carbohydrates

Fat: 9g  x  9 calories/Gram  = 81 calories of fat 

Total = 241 calories/bar



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