Calaculate your daily caloric needs for weight loss

This is a rough measure of the calories you will need, to be in a calorie deficit for weight loss

BMR (Basal Metabolic Rate) = (13.587 x LBM) 

+ (9.613 x FM)

 + (198 x Sex) (1 for Males 0 for Females)

 – (3.351 x age)

 + 674

You will need to measure your body fat to determine your LBM and FM

LBM = total weight - fat mass

Fat Mass = total body weight x body weight x body fat %

SEDENTARY: little to no exercise; multiply BMR*1.2

LIGHT ACTIVE: light exercise 1-3x per week; multiply BMR*1.375

MODERATE ACTIVE: moderate exercise 3-5x per week; multiply BMR*1.55.

VERY ACTIVE: hard exercise 5-7x per week; multiply BMR*1.725.19 

If you would like a more personalised and accurate determination of  your daily caloric needs please don’t hesitate to contact Holly.