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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
Adjust your activity level by multiplying your BMR with one of these numbers that most suits your life style.
•    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.

Step 4 Adjust for Goals
•    For weight loss, subtract 300-500 calories.
•    For building muscle, add 300-500 calories.

Once you have calculated your calorie intake, know that this is the beginning of your diet and you will need to adjust your calorie needs every 3 to 4 weeks. There is no equation that will be perfect, so I recommend a heart rate monitor to be more accurate with your calorie output.