How to Calculate an Endomorph Caloric Intake
Things You'll Need
- Scale
- Tape measure or measuring stick
- Calculator
- Paper and pen
Instructions
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Find Your Current Weight and Height
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1
Using a bathroom scale, find your current weight in pounds. Divide this number by 2.2 to determine your weight in kilograms.
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2
Without shoes, measure yourself to find your height in inches. Divide this number by 39.4 to determine your height in meters.
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3
Write both numbers down.
Calculate Your Calorie Needs
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4
Use an online calculator to figure out your ideal body weight based on age, height and gender (see Resources).
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5
Find the multiplier for your physical activity level below:
Sedentary (desk job with little to no exercise): 1.00 (Men) or 1.00 (Women)
Low Activity (walks the equivalent of 2 miles per day at 3 to 4 MPH): 1.11 (Men) or 1.12 (Women)
Active (walks the equivalent of 7 miles per day at 3 to 4 MPH): 1.25 (Men) or 1.27(Women)
Very Active (walks the equivalent of 17 miles per day at 3 to 4 MPH): 1.48 (Men) or 1.45 (Women)
The number that corresponds to your physical activity level is the PA number for the Estimated Energy Requirements equation. Write this number down.
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6
Use the Food and Nutrition Board's formula for Estimated Energy Requirements:
For Men: 662 - (9.54 x AGE) + PA x (15.91 x Ideal Weight + 539.6 x Height)
For Women: 354 - (6.91 x AGE) + PA x (9.36 x Ideal Weight + 726 x Height)
For example, the equation for a 5'6" (1.68 meters) 30-year-old woman who has a low activity level and an ideal weight of 154 pounds (65.91 kilograms) would look like this: 354 - (6.91 x 30) + 1.12 x (9.36 x 70 + 726 x 1.68)
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7
Calculate your estimated energy requirements based on the equation. Remember to perform the functions in parentheses first, then perform calculations in this order: multiplication, division, addition, subtraction.
Based on the example of the 30-year-old woman who is 5'6" tall and has a low activity level, the equation would work out like this:
354 - 207.3 + 1.12 x (655.2 + 1219.68)
354 - 207.3 + 1.12 x 1874.88
354 - 207.3 + 2099.86
354 - 2307.16
1953.16
Rounding that number out would give the woman in this example an estimated energy requirement of 1,900 to 2,000 calories daily.
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