Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing, metabolism, etc. Use this formula to calculate how many calories you need to MAINTAIN your current weight.


Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

An example: Male weighing 185 lbs, 72 inches tall, 25 years old.
66+ (6.3 x 185lbs) + (12.9 x 72inches) -(6.8 x 25 years of age) = 66 + 1165.5 + 928.8 - 170 = 1990.3 calories to maintain that current weight


Now depending on how you want to look, you would modify your macro nutrient intake: Proteins, Carbohydrates, and Fats (Read Below)

Your diet will be the key to your success in whatever you are trying to accomplish with your body. Whether you are trying to lose 100lbs, get lean/cut before a vacation, gain more muscle mass, become the oldest person on earth, or just cleanse your body of toxins. Please decide what your goals are and click one of the links below.