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 STEP 1 Enter Weight 217.8 Weight 99.00
requested entries in the red bordered
lbs. Kilos
boxes. The boxes bordered in black
will be calculated automatically. Your 1 kilogram = 2.2 lbs.
suggested totals will be listed at the
bottom. Step 2 Enter Height 6 1 Height 185.42
Feet Inches cm.
1 inch = 2.54 cm.

Step 3 Enter Age 40

Years

BMR = 2077
Calories

Step 4 Enter Desired Ratio of Protein, Carbs, and Fat 45 38

( 40-50%P, 30-40%C, 15-20%F recommended for cutting - Adjust according to your plan )
Protein % Carb %
 To Maintain Your Current Weight

If you are Sedentary - little or no exercise

Calorie-Calculation = BMR X 1.2 Calorie Requirement = 2493

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

Calorie-Calculation = BMR X 1.375 Calorie Requirement = 2856

If you are Moderately Active (moderate exercise/sports 3-5 days/week)

Calorie-Calculation = BMR X 1.55 Calorie Requirement = 3220

If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)

Calorie-Calculation = BMR X 1.725 Calorie Requirement = 3584

If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)

Calorie-Calculation = BMR X 1.9 Calorie Requirement = 3947

 Step 5 Enter Calorie Requirement from above based on your activity level: 3300

1 lb. Of Body Weight = 3500 Calories

Daily Caloric Intake Required to Lose Weight

To Lose 1 lb per week 2800 pt 0.4545455 kg date jos

To Lose 2 lbs per week 2300 pt 0.9090909 kg date jos

To Lose 3 lbs per week 1800 pt 1.3636364 kg date jos

Note the recommended calorie range for cutting fat at your current weight is between : 2178 and 2613.6 calories
Recommended Nutritional Intake

Step 6 Enter Daily Caloric Intake based on your goal from the calculations above: 2600

To Lose Weight:

Recommended Nutrient Breakdown

Calories 1170 988 442

Protein Carbohydrates Fat

Grams 292.5 247 49.11111

Protein Carbohydrates Fat

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1 kilogram = 2.2 lbs.

1 inch = 2.54 cm.

17

Fat %
 Nutrition Plan

Calories Fat Carbs Protein

Meal 1 - 6:30 AM Protein should be

Quaker Oats ( Example ) 160 2 33 4 spread out evenly
in amounts of no
more than 50 - 60
grams per meal
Meal 2 - 9:00 AM

Meal 3 - 11:30 AM
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

Meal 6 - 8:00 PM Fat intake

should be kept
low all day.

Daily Totals ( Total Calories based on label ) 160 2 33 4

Calories by Nutritional Content 166 18 132 16

% Caloric Intake 0.11 0.80 0.10

 Food List

Calories Fat Carbs Protein

Carbs
Oatmeal 160 2 33 4

Protein

Fat