How to calculate the Number of calorie you need daily
- A. Find Your weight in pounds: _____ (1kg =2.205 pound)
- B. Multiply A by 12 to get your basic calorie needs: _____
- C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
- D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
- E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
- F. Add D and E, and divide by 7: _____
- G. Add C and F to get your daily calorie needs: _____
- H. Add 500 to G: _____.
- This is your estimated daily calorie needs to gain 1 pound a week.
