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Basal Metabolic Rate and Calorie Need Calculator Cutting Plan - Men

This document provides a basal metabolic rate (BMR) and calorie need calculator to help calculate calorie requirements for weight loss or maintenance based on factors like weight, height, age, and activity level. It uses the Harris Benedict formula for men. The user enters their information and the calculator provides their BMR and recommended calorie intake and macronutrient breakdown for various weight loss or maintenance goals. It also provides tips on spreading out protein intake and managing carb and fat intake throughout the day along with sample meal plans and food lists.

Uploaded by

andrew92b
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118 views19 pages

Basal Metabolic Rate and Calorie Need Calculator Cutting Plan - Men

This document provides a basal metabolic rate (BMR) and calorie need calculator to help calculate calorie requirements for weight loss or maintenance based on factors like weight, height, age, and activity level. It uses the Harris Benedict formula for men. The user enters their information and the calculator provides their BMR and recommended calorie intake and macronutrient breakdown for various weight loss or maintenance goals. It also provides tips on spreading out protein intake and managing carb and fat intake throughout the day along with sample meal plans and food lists.

Uploaded by

andrew92b
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Basal Metabolic Rate and Calorie Need Calculator

Cutting Plan - Men


Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Follow steps 1 - 6 and make the


requested entries in the red bordered
boxes. The boxes bordered in black
will be calculated automatically. Your
suggested totals will be listed at the
bottom.

STEP 1 Enter Weight

158
lbs.

Step 2 Enter Height

5
Feet

Step 3 Enter Age

21
Years

BMR =

1758
Calories

Step 4 Enter Desired Ratio of Protein, Carbs, and Fat


( 40-50%P, 30-40%C, 15-20%F recommended for cutting - Adjust according to your plan )

7
Inches

40
Protein %

Weight

71.82
Kilos
1 kilogram = 2.2 lbs.

Height

170.18
cm.
1 inch = 2.54 cm.

40
Carb %

To Maintain Your Current Weight


If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2

Calorie Requirement =

2110

Calorie Requirement =

2417

Calorie Requirement =

2725

Calorie Requirement =

3033

Calorie Requirement =

3340

If you are Lightly Active (light exercise/sports 1-3 days/week)


Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Step 5 Enter Calorie Requirement from above based on your activity level:

2879

1 lb. Of Body Weight = 3500 Calories

Daily Caloric Intake Required to Lose Weight


To Lose 1 lb per week

2379

To Lose 2 lbs per week

1879

To Lose 3 lbs per week

1379

Note the recommended calorie range for cutting fat at your current weight is between :

1580 and

1896

calories

Recommended Nutritional Intake


Step 6 Enter Daily Caloric Intake based on your goal from the calculations above:

2100

To Lose Weight:
Recommended Nutrient Breakdown
Calories

840
Protein

840
Carbohydrates

420
Fat

Grams

210
Protein

210
Carbohydrates

46.66667
Fat

Hi, my name is Michael Elias, and I created this calculator.


At my website below, I also offer Personalized Nutrition and Training Programs to help you achieve your fitness goals.
I can develop a custom program for you to Lose Fat, Build Muscle, Build Strength, or reach any other training goals you have.
I have 12 week Personalized Nutrition and Training programs available on my site for as little as $39.95
Please click below for more information and to view the programs available.
I look forward to working with you! - Michael

1 kilogram = 2.2 lbs.

1 inch = 2.54 cm.

20
Fat %

Nutrition Plan
Calories
Meal 1 - 6:30 AM
Quaker Oats ( Example )

160

Fat
2

Carbs
33

Protein
4

Meal 2 - 9:00 AM

Meal 3 - 11:30 AM

Protein should be
spread out evenly
in amounts of no
more than 50 - 60
grams per meal

The Green Zone


is the target zone
for Carbs

Meal 4 - 2:30 PM
Keep Carbs as
low as possible
in the Red Zone.

Meal 5 - 5:00 PM

Fat intake
should be kept
low all day.

Meal 6 - 8:00 PM

Daily Totals ( Total Calories based on label )

160

33

Calories by Nutritional Content

166

18

132

16

0.11

0.80

0.10

% Caloric Intake

Food List

Carbs
Oatmeal

Protein

Fat

Calories

Fat

Carbs

160

33

Protein

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