# Apex Nutrition Calorie Calculation:

### Step 1: Determine your Resting Metabolic Rate (RMR).

Multiply your weight in kilograms (to get kilograms, divide pounds by 2.2) by 25.

Write this number. It's your RMR.

### Step 2: Determine Your Everyday Calorie Output.

Next, multiply your RMR by the following based on NON-WORKOUT activity level:

• Sedentary (desk job) - Multiply by 1.1
• Slightly active (desk job but a lot of walking, standing, etc., standing at a counter most of the day,
• very light labor) - Multiply by 1.2
• Active (waiting tables, stocking shelves, etc) - Multiply by 1.3
• Very Active (hard labor, construction etc.) - Multiply by 1.4

Write this number down. This is your Daily Calorie Output outside of workouts.

### Step 3: Include Weight Goals

• If weight/fat loss is your #1 goal above all else, subtract 300 calories from your Daily Calorie Output Above. Use this number for your meal plan.
• If weight loss is a goal, but you’re also concerned about energy for workouts or work, subtract 100-200 calories from your Daily Calorie Output. Use this number for your meal plan.
• If you do not want to lose weight, don't change your Daily Calorie Output. Use this number for your meal plan.
• If you want to gain weight (ie. using resistance training to gain muscle and overall mass), add 300 calories to your Daily Calorie Output. Use this number for your meal plan.

***Of note, women should not go below 1200 calories per day, and men not below 1500 calories regardless of the above calculations.

### Step 4: High Levels of Training

For the most part, we'll use added performance nutrition as needed for training nutrition goals.

However, if you engage in moderate to high intensity training >7 hours per week OR low to moderate intensity training >12 hours per week, add back 100 calories per day regardless of weight loss goals. This may be a moving target, but it's a good place to start.

***Low intensity training in this example is jogging, not walking or easy hiking. No calorie increase is needed for walking.

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