Recommended Daily Allowance
To know your recommended daily allowance (RDA) of energy intake you need to calculate your basal metabolic rate (BMR) and active metabolic rate (AMR). Once you know your BMR and AMR you then add both numbers together to get your recommended daily allowance (RDA).
Women |
Men |
Basal Metabolic Rate (BMR) Female 60kg (132lbs divided by 2.2 = 60kg) 60 x 0.9 = 54 = female kcal/hr 54 x 24 = 1296 Female BMR |
Basal Metabolic Rate (BMR) Male 80kg (176lbs divided by 2.2 = 80kg) 80 x 1.0 = 80 kcal/hr 80 x 24 = 1920 Male BMR |
Active Metabolic Rate Women (AMR) Example: BMR x level of activity = AMR BMR 1296 x 0.4-0.5 = 518-648 calories light BMR 1296 x 0.6-0.7 = 777-907 calories medium activity BMR 1296 x 0.8-0.9 = 1036-1166 calories heavy activity |
Active Metabolic Rate Men (AMR) Example: BMR x level of activity = AMR BMR 1920 x 0.5-0.6 = 960-1152 calories light BMR 1920 x 0.7-0.8 = 1344-1536 calories medium activity BMR 1920 x 0.9-1.0 = 1728-1920 calories heavy activity |
| Recommended Daily Allowance Women (RDA)
Example: BMR + AMR = Recommended Daily Allowance (RDA)
BMR 1296 + AMR 518-648 = 1814-1944 total
BMR 1296 + AMR 777-907 = 2073-2203 total
BMR 1296 + AMR 1036-1166 = 2332-2462 total |
Recommended Daily Allowance Men (RDA)
Example: BMR + AMR = Recommended Daily Allowance (RDA)
BMR 1920 + AMR 960-1152 = 2880-3072 total
BMR 1920 + AMR 1344-1536 = 3264-3456 total
BMR 1920 + AMR 1728-1920 = 3648-3840 total |
Note: Your BMR will change if there is a change in your body weight (kg) and your AMR changes based on your daily activities.