Calculating Your Daily Caloric Needs

Counting your calories is very important in Phase 3 & 4. Some people are afraid they will put on weight and hence do not eat enough food while others do not realize that they are eating far too many calories or that they have gone back to bad habits.
By calculating your calories (and keeping a daily journal) you will learn important information both about yourself and about the food you eat which will better prepare you for keeping off excess weight for the rest of your life.
Keep in mind you will NOT have to count calories forever… just until you learn to listen to your body.
Calories are a measure of the amount of energy provided to your body by the food you eat. The more calories you eat, the more fuel you are giving your body.
Now if you give your body more fuel than it can use, it will store the excess as fat! In order to consume the correct amount of calories that your body needs for fuel, you obviously need to know how many calories your body burns each day – this is called your active metabolic rate (AMR).
Rates vary from person to person so it is very important to calculate your personal AMR. If you consume excess calories they will be stored as fat and if you don’t eat enough, your body will store them believing you are starving. This is a critical calculation and you should be mindful to monitor your daily caloric intake throughout Phase 3. Make sure to re-calculate each time you complete a Round of the Spray It Away 12-week Program.
Your AMR takes into account 3 factors: BMR, Daily Activity Level, and Exercise

Basal Metabolic rate

This is the number of calories your body burns in one day when operating at absolute minimum capacity – like laying on the couch. There are a number of factors in this calculation.

66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) – (6.8 x age in years)

Joe’s Example:
Joe is 45 years old, weighs 180 lbs and is 6’ tall
66 + (6.3 x 180) + (12.9 x 72) – (6.8 x 45)
66 + 1134 + 929 – 306 = 1823
BMR = 1823 calories

655 + (4.3 x body weight in lbs.) + (4.7 x height in inches) – (4.7 x age in years)

Shelly’s Example:
Shelly is 40 years old, weighs 140 lbs and is 5’ 5” tall
655 + (4.3 x 140) + (4.7 x 65) – (4.7 x 40)
655 + 602 + 306 – 188 = 1375
BMR = 1375 calories

Daily Activity Level

his calculation factors in how active you are in your TYPICAL everyday life, not counting exercise. Choose which one of these fits you best.

Sedentary Physical Activity Level
Do you have a desk job or other kind of work that makes you sit down most of the day? If yes, your score is 1.1.

Light Physical Activity Level
Do you find yourself on your feet for half the day or more? If yes, your score is 1.2.

Moderate Physical Activity Level
Are you active all day long with very few periods of being sedentary? If yes, your score is 1.3.

High Physical Activity Level
Do you find yourself constantly on the move with high amounts of physical labour? If yes, your score is 1.4.

Exercise Expenditure

This third component is a calculation of the amount of calories you burn from exercise on an average day.
The most effective way to calculate this is with a heart rate monitor but if you do not have one then the following chart is a better indicator than the number you see on the cardio machine you use at home or in the gym.

(in lbs)
100 125 150 175 200 225 250 275 300 325 350
ACTIVITY Calories Burned During 1 Hour
4 mph
199 249 299 349 399 449 499 549 599 649 699
5 mph
376 426 476 526 576 626 676 727 776 826 876
Swimming 199 249 299 349 399 449 499 549 599 649 699
13 mph
560 610 660 710 760 810 860 910 960 1010 1060
444 494 544 594 644 694 744 794 844 894 944
172 222 272 322 372 422 472 522 572 622 672
392 442 492 542 592 642 692 742 792 842 892

Let’s calculate Joe’s AMR.

Joe’s BMR is 1823 and he has a moderate physical activity level. Joe also jogs for 30 minutes each day.

BMR 1823
Daily Physical Activity Level Score x 1.3
= 2370
Average Daily Exercise Expenditure + 265
AMR = 2635

Now Calculate your AMR

Your AMR is your magic number. This is the amount of calories you will want to consume each day to maintain your weight. Depending on your body it may vary up or down a little from this number but this will be your initial target for your daily caloric intake.


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