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Caloric Intake Calculator: As Heard on Lifestyle Fitness w/ Ellen Como

As heard on today's Lifestyle Fitness show, Ellen Como has provided a simple formula to show you what your daily caloric intake should be.
 
How To Calculate Your Daily Caloric Needs:
 
First -    Find you metabolic rate - the number of calories your body needs to consume just to stay alive
 
 
            4.354 x your weight in lbs =
 
            +
 
            655 =
 
            +
 
            4.569 x your height in inches =
 
            -
 
            4.7 x your age in years = your metabolic rate
 
 
Second - Mulitply your metabolic rate by your activity level
 
 
           Find you activity level    1.2 no excercise
 
                                              1.4 excercise 1-3 days a week
 
                                              1.6                4-5 days a week
 
                                              1.8                 6-7 days a week
 
                                              1.9                 strenous job
 
            metobolic rate
 
            x
 
            activity level =
 
 
Third -   Multiply the figure you got in step 2 x 0.2 =
 
            subtract this answer from your step 2  answer to get your daily calorie needs
 
 
 
 
Example below
 
 
Step 1
 
4.354 x 119 =    518
 
+                      655
 
=                    1173
 
+
 
4.569 x 62 =      283
 
=                    1456
 
-
 
4.7 x 45 =          212
 
=                     1244 resting metabolic rate
 
 
Step 2
 
1244 x 1.8 (6-7 days a week) = 2239
 
 
Step 3
 
2239 x 0.2 =  448
 
 
2239 - 448 = 1791 calories needed to maintain weight
 
 
45 year old women 5'2" weight 119 lbs
 
works out 6-7 days a week
 
needs 1791 calores a day