To estimate your daily calorie requirement:

1. Determine your resting metabolic rate or (RMR), the number of calories you need simply to breathe, pump blood, etc. by taking you body weight x 10.
   Example:
   120 lbs. healthy body weight (lb) x 10 Calories = 1200 Calories (RMR)
2. Determine how many calories you need for your daily activity level apart from a purposeful exercise.
   

   If you are:	Add:
   * SEDENTARY	20-40% RMR
   MODERATELY ACTIVE	40-60% RMR
   VERY ACTIVE	60-80% RMR
   Example: Very Active: 70% x 1200 RMR= 840 daily activity calories today
   * Carbohydrate level will supply approximately 65% of calories

3. Add the answers to steps 1 and 2 together to determine today's calorie requirement.
   1200 calorie RMR + 840 daily activity calories = 2040 calorie requirement today.

Carbohydrate Goals*

Use the chart to determine the amount of carbohydrates needed based on the calorie requirement in a day.