Basal Metabolic Rate and Calorie Need Calculator

Cutting Plan - Men

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Follow steps 1 - 6 and make the

requested entries in the red bordered
boxes. The boxes bordered in black
will be calculated automatically. Your
suggested totals will be listed at the
bottom.

STEP 1 Enter Weight

158
lbs.

Step 2 Enter Height

5
Feet

Step 3 Enter Age

21
Years

BMR =

1758
Calories

Step 4 Enter Desired Ratio of Protein, Carbs, and Fat

( 40-50%P, 30-40%C, 15-20%F recommended for cutting - Adjust according to your plan )

7
Inches

40
Protein %

Weight

71.82
Kilos
1 kilogram = 2.2 lbs.

Height

170.18
cm.
1 inch = 2.54 cm.

40
Carb %

To Maintain Your Current Weight

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2

Calorie Requirement =

2110

Calorie Requirement =

2417

Calorie Requirement =

2725

Calorie Requirement =

3033

Calorie Requirement =

3340

If you are Lightly Active (light exercise/sports 1-3 days/week)

Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Step 5 Enter Calorie Requirement from above based on your activity level:

2879

1 lb. Of Body Weight = 3500 Calories

Daily Caloric Intake Required to Lose Weight

To Lose 1 lb per week

2379

To Lose 2 lbs per week

1879

To Lose 3 lbs per week

1379

Note the recommended calorie range for cutting fat at your current weight is between :

1580 and

1896

calories

Recommended Nutritional Intake

Step 6 Enter Daily Caloric Intake based on your goal from the calculations above:

2100

To Lose Weight:
Recommended Nutrient Breakdown
Calories

840
Protein

840
Carbohydrates

420
Fat

Grams

210
Protein

210
Carbohydrates

46.66667
Fat

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1 kilogram = 2.2 lbs.

1 inch = 2.54 cm.

20
Fat %

Nutrition Plan
Calories
Meal 1 - 6:30 AM
Quaker Oats ( Example )

160

Fat
2

Carbs
33

Protein
4

Meal 2 - 9:00 AM

Meal 3 - 11:30 AM

Protein should be
spread out evenly
in amounts of no
more than 50 - 60
grams per meal

The Green Zone

is the target zone
for Carbs

Meal 4 - 2:30 PM
Keep Carbs as
low as possible
in the Red Zone.

Meal 5 - 5:00 PM

Fat intake
should be kept
low all day.

Meal 6 - 8:00 PM

Daily Totals ( Total Calories based on label )

160

33

Calories by Nutritional Content

166

18

132

16

0.11

0.80

0.10

% Caloric Intake

Food List

Carbs
Oatmeal

Protein

Fat

Calories

Fat

Carbs

160

33

Protein