Cunningham Equation Calculator For Daily Caloric Expenditure

Step 1: Determine your resting metabolic rate (RMR)

* Simply input your weight in kg (or if you only know it in stone or pounds use the converter) and your body fat percentage.

Unit Conversion (optional) Enter Total Weight in stone: Enter Total Weight in pounds: 0 St. 0 lb 75 Kg 15 % 0 lb

Enter Total Weight (kg): Enter body fat percentage:

* Even if the above % is a reasonable estimate, it can at least give you a rough idea of your daily caloric intake.

Resulting lean weight (kg): Resulting fat weight (kg): Resting Metabolic Rate =

63.75 Kg 11.25 Kg 1903 Kcal

Step 2: Determine the 'Thermic Effect of Food'

* When you eat protein, your body burns calories to break it down and digest it.

Protein consumed per pound of body weight:

* Hint: moderate is 1g per lb, high is 1.5g and very high is 2g per lb.

1.5 Grams 285.38 TEF

Step 3: Determine non-exercise activity thermogenesis

* This is your daily activity level not factoring in any exercise i.e. do you have a relaxed lifestyle or strenuous lifestyle?

Guideline:
Bed or chair ridden individuals

From

To

1.2

1.3

Sedentary occupation without daily movement As above but WITH daily movement Occupation with prolonged standing Strenuous work

1.4 1.5 1.6 1.9

1.5 1.6 1.7 2.1 1.6 3329

Enter your score here:

Calories used so far:

Step 4: Determine exercise-related activity thermogenesis

* This is your daily exercise factor. It takes into account duration of your workout and any free-weight training performed.

Duration (decimal):
* Hint: if you train for 45 mins, put in 0.75, if you train for 1.5 hours then put in 1.5 etc.

0.5 Hours

Metabolic Effect of Training:

* Hint: intense weight training = 6, so base your level of intensity off that. 0 = no weight training.

5 MET

Calories used from training:

188
Here are your results!

* Note: this is an approximation of your daily calories to maintain your current body composition. So this means firstly that you'll ne recalculate as your body composition changes but also you'll need to recalculate if you wish to factor in weight loss or weight gain. I' this for you below by increasing/decreasing total calories by 15%

Total daily calories used: Weight gain example: Weight loss example: Intake when not training: Weight gain example: Weight loss example:

3517 Kcal 4044 Kcal 2989 Kcal 3329 Kcal 3828.8 Kcal 2830 Kcal
(Total + 15%) (Total - 15%) (Total + 15%) (Total - 15%)

Daily Caloric Expenditure

etabolic rate (RMR)

ds use the converter) and your body fat percentage.

Result: 0 Kg 0 Kg

c Effect of Food'
to break it down and digest it.

tivity thermogenesis

you have a relaxed lifestyle or strenuous lifestyle?

activity thermogenesis

ur workout and any free-weight training performed.

ults!

body composition. So this means firstly that you'll need to e if you wish to factor in weight loss or weight gain. I've done ng total calories by 15%