How to calculate caloric intake

Calories Needs

Activity Level Calories Per Pound
Very Active 17
Moderately Active 15
Inactive 13
___________lbs Present body weight
X_________ calories per pound for activities
___________ Calories needed per day
___________ Calories + 500 calories (for weight gain)=_______calories per day

___________lbs ideal body weight
X_________ calories per pound for activities
___________ Calories needed per day
___________ Calories – 500 calories (for weight loss)=_______calories per day




Body Fat calculation

9 spot pinch

Total on pinch/ weight X 27 = Body fat

Chest ________

Triceps ________

Biceps ________

Scapular ________

Kidney ________

Abs ________

Sacroiliac ________

Thigh ________

Calves ________