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Australian Fitness Industry
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This information is a great indicator for the amount of Calories required each day to maintain your current weight. It also helps you change your diet to decrease weight or increase weight depending on your goals.
To calculate your REE:
-Males 18 to 30 years - (15.3 x weight in kg) + 679
-Males 30 to 60 years - (11.6 x weight in kg) + 879
-Males 60 & above - (13.5 x weight in kg) + 487
-Females 18 to 30 years - (14.7 x weight in kg) + 496
-Females 30 to 60 years - (8.7 x weight in kg) + 829
-Females 60 and above - (10.5 x weight in kg) + 596
This will give you the REE, you then need to multiply your REE by your activity level as seen below:
-Very Light - 1.3
-Light - 1.5 to 1.6
-Moderate - 1.6 to 1.7
-Heavy - 1.9 to 2.1
-Exceptional - 2.2 to 2.4
So your REE should be multiplied by your associated activity level. This will give you the amount of Calories required daily to maintain your current weight. As a general rule, if you are looking to decrease weight, you should try and decrease your daily Calorie in take by 500 each day. And if you are wanting to increase weight, increasing Calories by around 500 each day.
Weight loss can also be aided by the use of Protein Powders and Shakes.
To calculate your REE:
-Males 18 to 30 years - (15.3 x weight in kg) + 679
-Males 30 to 60 years - (11.6 x weight in kg) + 879
-Males 60 & above - (13.5 x weight in kg) + 487
-Females 18 to 30 years - (14.7 x weight in kg) + 496
-Females 30 to 60 years - (8.7 x weight in kg) + 829
-Females 60 and above - (10.5 x weight in kg) + 596
This will give you the REE, you then need to multiply your REE by your activity level as seen below:
-Very Light - 1.3
-Light - 1.5 to 1.6
-Moderate - 1.6 to 1.7
-Heavy - 1.9 to 2.1
-Exceptional - 2.2 to 2.4
So your REE should be multiplied by your associated activity level. This will give you the amount of Calories required daily to maintain your current weight. As a general rule, if you are looking to decrease weight, you should try and decrease your daily Calorie in take by 500 each day. And if you are wanting to increase weight, increasing Calories by around 500 each day.
Weight loss can also be aided by the use of Protein Powders and Shakes.
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