The endomorphic body type is characterised by soft features and a propensity for gaining weight easily. It can be very difficult for the endomorph to lose weight and keep it off. When figuring out how many calories you need to consume daily, the formula is the same as for any other body type, but you should calculate how many calories are needed for your ideal body weight, not necessarily your current body weight.
- Skill level:
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Things you need
- Tape measure or measuring stick
- Paper and pen
Using a bathroom scale, find your current weight in pounds. Divide this number by 2.2 to determine your weight in kilograms.
Without shoes, measure yourself to find your height in inches. Divide this number by 39.4 to determine your height in meters.
Write both numbers down.
Use an online calculator to figure out your ideal body weight based on age, height and gender (see Resources).
Find the multiplier for your physical activity level below:
Sedentary (desk job with little to no exercise): 1.00 (Men) or 1.00 (Women)
Low Activity (walks the equivalent of 2 miles per day at 3 to 4 MPH): 1.11 (Men) or 1.12 (Women)
Active (walks the equivalent of 7 miles per day at 3 to 4 MPH): 1.25 (Men) or 1.27(Women)
Very Active (walks the equivalent of 17 miles per day at 3 to 4 MPH): 1.48 (Men) or 1.45 (Women)
The number that corresponds to your physical activity level is the PA number for the Estimated Energy Requirements equation. Write this number down.
Use the Food and Nutrition Board's formula for Estimated Energy Requirements:
For Men: 662 - (9.54 x AGE) + PA x (15.91 x Ideal Weight + 539.6 x Height)
For Women: 354 - (6.91 x AGE) + PA x (9.36 x Ideal Weight + 726 x Height)
For example, the equation for a 5'6" (1.68 meters) 30-year-old woman who has a low activity level and an ideal weight of 69.9 Kilogram (65.91 kilograms) would look like this: 354 - (6.91 x 30) + 1.12 x (9.36 x 70 + 726 x 1.68)
Calculate your estimated energy requirements based on the equation. Remember to perform the functions in parentheses first, then perform calculations in this order: multiplication, division, addition, subtraction.
Based on the example of the 30-year-old woman who is 5'6" tall and has a low activity level, the equation would work out like this:
354 - 207.3 + 1.12 x (655.2 + 1219.68)
354 - 207.3 + 1.12 x 1874.88
354 - 207.3 + 2099.86
354 - 2307.16
Rounding that number out would give the woman in this example an estimated energy requirement of 1,900 to 2,000 calories daily.
Tips and warnings
- If you are significantly overweight, calculate your energy needs for your current weight first. Then subtract 500 calories to determine the amount you should eat to lose one pound per week.
- These formulas are only recommended for adults age 19 and older. Children, teenagers and women who are pregnant or breastfeeding should see a physician for recommendations on daily calorie needs.
- Consult your doctor before beginning any weight loss program.
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