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Table 4: Multiplication modifiers for activity level

Description Multiplier

Sedentary 1.15

Lightly active 1.3

Moderately active 1.5

Very active 1.7

Extremely active 2.0

For most people, assuming they exercise three to four times weekly at a moderate
intensity, an activity modifier of 1.5-1.6 is sufficient. So, using our two dieters from above:

Female at 150 lbs = 1500 calories/day 1.5 = 2250 calories per day
Male at 180 lbs = 1980 calories/day 1.5 = 3000 calories per day

The final calculation necessary is to add the thermic effect of feeding (TEF).

The Thermic Effect of Feeding (TEF)

TEF represents the slight increase in metabolic rate which occurs when food is ingested.
The term specific dynamic action (SDA) of food is also used. The three macronutrients:
carbohydrate, protein and fat have different SDA values. Protein has the highest SDA, burning
off 20-25% of its total calories during digestion. If 100 calories of protein are eaten, 20-25 calories
are burned during digestion. Carbohydrate is slightly less, having a SDA of 15-20%. Fat has the
lowest SDA, approximately 3%.

As an average, TEF will increase caloric requirements by roughly 10% per day.

Female at 150 lbs = 2250 calories/day + 10% (225 calories) = 2475 calories/day
Male at 180 lbs = 3000 calories/day + 10% (300 calories) = 3300 calories/day

These values represent the estimated caloric intake needed to maintain bodyweight and
bodyfat at a stable level. It is modified based on whether an individual wishes to gain or lose
weight/fat.

An alternative method

Another rough way to estimate daily maintenance calories is to simply multiply
bodyweight in pounds by approximately 15-16 calories/pound. Women should use the lower
value, men the higher.

Female at 150 lbs 15 cal/lb = 2250 cal/day
Male at 180 lbs 16 cal/lb = 2880 cal/day

Both values compare fairly closely to the those from the calculated method above.

Summary