Find your estimate daily caloric intake needed to maintain your weight and fuel your performance. Note: Estimate your body fat percentage with a bathroom scale or a test at a local fitness facility.
% Body Fat 150 160 170 180 190 200 210 220
8 1180 1972 2064 2156 2248 2340 2432 2524
10 1850 1940 2030 2120 2210 2300 2390 2480
12 1820 1908 1996 2084 2172 2260 2348 2436
14 1790 1876 1962 2048 2134 2220 2306 2392
16 1760 1844 1928 2012 2096 2180 2264 2348
18 1730 1812 1894 1976 2058 2140 2222 2304
20 1700 1780 1860 1940 2020 2100 2180 2260
Find your base level calorie number in the chart, and multiply it by the factor below to account for your estimated activity level. The total will indicate the number of calories you need to consume on a daily basis.
Estimated Activity Level Multiplier Factor
Light activity 1.3 to 1.5
Daily training 1.6 to 2.0
Two-a-days 2.0 to 3.0
Example
Weight: 170-pound athlete
Body fat: 10%
Activity level: Daily training
Formula: 2,030 (from chart) x 1.6 to 2.0 (daily training multiplier factor)
Daily caloric requirement: 3,248 to 4,060