# Resources

Calorie intake
Calculating your calorie intake is pretty straight forward once you have the fomular. There is more then one formula available, but in this case we will use a very basic formula which is used a lot with nutritionists.

Step 1
•    Males: 10 x weight (KG) + 6.25 x height (cm) – 5 x age (years) + 5
•    Females: 10 x weight(KG) + 6.25 x height(CM) – 5 x age (years) – 161

Step 2
Calculating BMR (Basal Metaobolic Rate).
This is the number of calories your body needs to function. e.g If you slept all day these are the calories your body will burn in order to breath, digest, etc.
1.    Weight x 10 =
2.    Height(cm) x 6.25 =
3.    Add the total together. (weight x 10) + (Height cm x 6.25) = A.
4.    A – (age x 5) = A
5.    A + 5 = BMR

Step 3 Activity Level
•    Sedentary: 1.2
•    Light activity: 1.375
•    Moderate activity: 1.55
•    High activity: 1.725
•    Very high activity: 1.9

If your BMR was 1000, and your life style was moderate activity, then you would do: 1000 x 1.55 = calorie intake.