Cunningham Equation Calculator For Daily Caloric ExpenditureStep 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) Result:

Enter Total Weight in stone: 0 St. 0 lb 0Enter Total Weight in pounds: 0 lb 0

Enter Total Weight (kg): 75 KgEnter body fat percentage: 15 %

Resulting lean weight (kg): 63.75 KgResulting fat weight (kg): 11.25 Kg

Resting Metabolic Rate = 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.

1.5 Grams

285.38 TEF

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

Guideline: From To

* Even if the above % is a reasonableestimate, it can at least give you a rough

idea of your daily caloric intake.

Protein consumed perpound of body weight:

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

Step 3: Determine non-exercise activity thermogenesis

Bed or chair ridden individuals 1.2 1.3Sedentary occupation without daily movement 1.4 1.5

As above but WITH daily movement 1.5 1.6Occupation with prolonged standing 1.6 1.7

Strenuous work 1.9 2.1Enter your score here: 1.6Calories used so far: 3329

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): 0.5 Hours

Metabolic Effect of Training: 5 MET

Calories used from training: 188

Here are your results!

Total daily calories used: 3517 KcalWeight gain example: 4044 Kcal (Total + 15%)

Weight loss example: 2989 Kcal (Total - 15%)

Intake when not training: 3329 KcalWeight gain example: 3829 Kcal (Total + 15%)

Weight loss example: 2830 Kcal (Total - 15%)

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

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

* Note: this is an approximation of your daily calories to maintain your current body composition. So this means firstly that you'll need to 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've done this for you below by increasing/decreasing total calories by 15%

Cunningham Equation Calculator For Daily Caloric ExpenditureStep 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.

Result:

KgKg

Step 2: Determine the 'Thermic Effect of Food'* When you eat protein, your body burns calories to break it down and digest it.

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

-exercise activity thermogenesis

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.

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 need to recalculate as your body composition changes but also you'll need to recalculate if you wish to factor in weight loss or

I've done this for you below by increasing/decreasing total calories by 15%