Figuring Your Calories

Basal Metabolic Rate Calculator

BMR Calculate your Basal Metabolic Rate on the right to see the amount of energy (calories) expended while at rest.  
TEF refers to the energy used to metabolize food and use it for fuel.
PAL is the most variable piece of the equation and is based on how physically active you are.

Determining your TEE (and sticking with a meal plan calorie level based around your TEE) greatly improves your chances of sustaining the weight loss results you’ve worked so hard to achieve.

After determining your BMR, multiply by your Physical Activity Factor (see table below). Be honest with yourself as to your true activity level as Physical Activity Level (PAL) varies significantly between people. The result is your Total Energy Expenditure (TEE). Your TEE is your recommended Maintenance calorie level.

Activity Factors:

Example:

If your BMR is 1200 and you do light activity (1200 x 1.375) then your calories for the day in maintenance should be 1650.

Keeping your Weight Off

The Program helped you develop healthful eating habits. Eating small, frequent meals (6 times per day) of portion controlled, nutritious food is a great habit to carry over into Maintenance. Many people who have worked hard to achieve a healthy weight find success by continuing to eat 2–3 MF meals each day. This is a convenient way to keep calorie levels within range, and also helps you stick with your 6-times-per-day meal schedule.