- If you are sedentary (little or no exercise):
[tex]\[
\text{Calorie Calculation} = \text{BMR} \times 1.2
\][/tex]
- If you are lightly active (light exercise/sports 1-3 days/week):
[tex]\[
\text{Calorie Calculation} = \text{BMR} \times 1.375
\][/tex]
- If you are moderately active (moderate exercise/sports 3-5 days/week):
[tex]\[
\text{Calorie Calculation} = \text{BMR} \times 1.55
\][/tex]
- If you are very active (exercise/sports 6-7 days a week):
[tex]\[
\text{Calorie Calculation} = \text{BMR} \times 1.725
\][/tex]
- If you are extra active (very hard exercise/sports & physical job or 2x training):
[tex]\[
\text{Calorie Calculation} = \text{BMR} \times 1.9
\][/tex]

Daily Caloric Needs to Maintain Current Weight:

[tex]\[
\text{BMR} \times \text{activity level} = \text{daily caloric needs to maintain current weight}
\][/tex]

A slight caloric deficit is required for weight loss. Do not exceed more than a 500-calorie deficit per day until you've reached your weight loss goals. Once you've reached your goal weight, you will need to recalculate the above formulas.

Protein Intake (15% of total calories):

[tex]\[
\text{daily caloric intake} \times 0.15 = \text{protein in calories}
\][/tex]

Carb Intake (60% of total calories):

[tex]\[
\text{daily caloric intake} \times 0.60 = \text{carbs intake in calories}
\][/tex]

Fat Intake (25% of total calories):

[tex]\[
\text{daily caloric intake} \times 0.25 = \text{fat intake in calories}
\][/tex]