Once you know your BMR, estimate your total daily calorie needs by multiplying your BMR by your activity level:

· Sedentary (BMR x 1.2)

Little to no physical activity.
This typically applies to people with desk jobs or those who do not exercise regularly.

· Lightly Active (BMR x 1.375)

Light exercise or sports 1-3 days per week.
Includes activities like walking, light jogging, or recreational sports.

· Moderately Active (BMR x 1.55)

Moderate exercise or sports 3-5 days per week.
Includes gym workouts, running, or active hobbies like cycling.

· Very Active (BMR x 1.725)

Hard exercise or sports 6-7 days per week.
Often applies to athletes, fitness enthusiasts, or those with physically demanding jobs.

· Extremely Active (BMR x 1.9)

Very intense exercise or a physically demanding job (e.g., construction work, competitive athletes).
Includes training multiple times a day or extremely high levels of physical activity.

Now, if you need help calculating your macros (Protein/Carbs/Fats) from here, email your results to: sailorhealthcoaching@gmail.com, and I’ll respond with your personalized plan!