The Numbers

Just some useful numbers and calculations

BMI (Body Mass Index)

BMI = weight (kg) ÷ height² (m²)
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TDEE (Total Daily Energy Expenditure)

Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age)
Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age)

BMR(Basal Metabolic Rate) x Activity level=TDEE (calories)

Activity level
Sedentary 1.2
Lightly active 1.375
Moderately active 1.55
Very active 1.725
Extremely active 1.9

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Macronutrients

• Carbohydrates = 4kcal / gram
• Protein = 4 kcal / gram
• Fats= 9kacl / gram

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Heart rate

A normal resting heart rate falls between 60-100 beats per minute.