The results of the BMR calculation are then used to multiply against the average daily activity of the person. Points are awarded based on how active a person is.
Points for activity levels are as follows:
- 1.2 points for a person who does little to no exercise
- 1.37 points for a slightly active person who does light exercise 1–3 days a week
- 1.55 points for a moderately active person who performs moderate exercise 3–5 days a week
- 1.725 points for a very active person who exercises hard 6–7 days a week
- 1.9 points for an extra active person who either has a physically demanding job or has a particularly challenging exercise routine
When the BMR is calculated and the activities points are determined, the two scores are multiplied. The total is the number of calories burned on an average day.
For example, to calculate how many calories a 25-year-old, 5-foot-3-inches-tall, and 145-pound woman who is moderately active burns, the formula would look like:
(655.1 + (4.35 x 145) + (4.7 x 63) – (4.7 x 25)) x 1.55 = 2,270 calories/day
This figure shows that a woman of this age, height, weight, and activity level can consume 2,270 calories and maintain her current weight. If she is looking to gain muscle, she would want to be average a surplus of around 200-300 calories a day over that total calorie amount and then adjust as activity level and body weight changes. Calculate macros based on the formula above.
Now that you know more about what your calorie intake should be, let's take a look at what supplements can help you reach those results.