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Calorie worksheet

Grades 6–7 · CCSS 6.EE.A.2.c

Solve each problem and show your work. Round answers to 2 decimal places where needed.

1.
Problem 1.
- Units: Metric (cm, kg)
- Sex: Male
- Age: 40 years
- Height: 200 cm
- Weight: 62 kg
- Activity level: Moderately active: exercise 3–5 days a week (× 1.55)
- Resting energy equation: Katch-McArdle (needs body fat %)
- Body fat: 16%
Find: Calories to maintain weight (TDEE)
Answer
2.
Problem 2.
- Units: US (ft, in, lb)
- Sex: Male
- Age: 38 years
- Height (feet): 6 ft
- Height (inches): 9 in
- Weight: 140 lb
- Activity level: Sedentary: little or no exercise (× 1.2)
- Resting energy equation: Harris-Benedict, revised 1984
Find: Calories to maintain weight (TDEE)
Answer
3.
Problem 3.
- Units: Metric (cm, kg)
- Sex: Male
- Age: 38 years
- Height: 180 cm
- Weight: 120 kg
- Activity level: Lightly active: exercise 1–3 days a week (× 1.375)
- Resting energy equation: Mifflin-St Jeor (default)
Find: Calories to maintain weight (TDEE)
Answer
4.
Problem 4.
- Units: Metric (cm, kg)
- Sex: Female
- Age: 45 years
- Height: 200 cm
- Weight: 100 kg
- Activity level: Sedentary: little or no exercise (× 1.2)
- Resting energy equation: Mifflin-St Jeor (default)
Find: Calories to maintain weight (TDEE)
Answer
5.
Problem 5.
- Units: US (ft, in, lb)
- Sex: Male
- Age: 38 years
- Height (feet): 6 ft
- Height (inches): 10 in
- Weight: 180 lb
- Activity level: Moderately active: exercise 3–5 days a week (× 1.55)
- Resting energy equation: Mifflin-St Jeor (default)
Find: Calories to maintain weight (TDEE)
Answer
6.
Problem 6.
- Units: US (ft, in, lb)
- Sex: Male
- Age: 32 years
- Height (feet): 5 ft
- Height (inches): 11 in
- Weight: 180 lb
- Activity level: Lightly active: exercise 1–3 days a week (× 1.375)
- Resting energy equation: Katch-McArdle (needs body fat %)
- Body fat: 18%
Find: Calories to maintain weight (TDEE)
Answer
7.
Problem 7.
- Units: Metric (cm, kg)
- Sex: Female
- Age: 30 years
- Height: 225 cm
- Weight: 85 kg
- Activity level: Lightly active: exercise 1–3 days a week (× 1.375)
- Resting energy equation: Mifflin-St Jeor (default)
Find: Calories to maintain weight (TDEE)
Answer
8.
Problem 8.
- Units: US (ft, in, lb)
- Sex: Male
- Age: 34 years
- Height (feet): 5 ft
- Height (inches): 9 in
- Weight: 190 lb
- Activity level: Lightly active: exercise 1–3 days a week (× 1.375)
- Resting energy equation: Katch-McArdle (needs body fat %)
- Body fat: 20%
Find: Calories to maintain weight (TDEE)
Answer
9.
Problem 9.
- Units: US (ft, in, lb)
- Sex: Male
- Age: 26 years
- Height (feet): 5 ft
- Height (inches): 10 in
- Weight: 140 lb
- Activity level: Very active: hard exercise 6–7 days a week (× 1.725)
- Resting energy equation: Harris-Benedict, revised 1984
Find: Calories to maintain weight (TDEE)
Answer
10.
Problem 10.
- Units: US (ft, in, lb)
- Sex: Female
- Age: 39 years
- Height (feet): 4 ft
- Height (inches): 11 in
- Weight: 220 lb
- Activity level: Lightly active: exercise 1–3 days a week (× 1.375)
- Resting energy equation: Harris-Benedict, revised 1984
Find: Calories to maintain weight (TDEE)
Answer

Answer key: Calorie worksheet

1. Calories to maintain weight (TDEE): 2,317 kcal/day
1. Find your lean body mass, the part of your weight that isn't fat, because this formula starts from it
  $62 \times (1 - \frac{16%}{100})$ $= 52.08 kg$
2. Katch-McArdle formula for calories at rest: start at 370 and add 21.6 for each kilogram of lean mass
  $370 + 21.6 \times 52.08$ $= 1,494.9 kcal/day$
3. Multiply your BMR by the activity factor for your level (1.55) to add the calories you burn moving
  $1,494.9 \times 1.55$ $= 2,317.1 kcal/day$
4. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,317 - 250 = 2,067; 2,317 - 500 = 1,817; 2,317 - 1,000 = 1,317$
5. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,317 + 250 = 2,567; 2,317 + 500 = 2,817$
6. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,494.9 \times 1.2 = 1,794 … 1,494.9 \times 1.9 = 2,840$
2. Calories to maintain weight (TDEE): 2,053 kcal/day
1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)
  $(6 \times 12 + 9) \times 2.54$ $= 205.74 cm$
2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)
  $140 lb \times 0.453592$ $= 63.503 kg$
3. Use the updated (1984) Harris-Benedict formula for a male: 88.362 + 13.397 × your weight in kg + 4.799 × your height in cm − 5.677 × your age
  $88.362 + 13.397 \times 63.503 + 4.799 \times 205.74 - 5.677 \times 38$ $= 1,710.7 kcal/day$
4. Multiply your BMR by the activity factor for your level (1.2) to add the calories you burn moving
  $1,710.7 \times 1.2$ $= 2,052.9 kcal/day$
5. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,053 - 250 = 1,803; 2,053 - 500 = 1,553; 2,053 - 1,000 = 1,053$
6. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,053 + 250 = 2,303; 2,053 + 500 = 2,553$
7. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,710.7 \times 1.2 = 2,053 … 1,710.7 \times 1.9 = 3,250$
3. Calories to maintain weight (TDEE): 2,943 kcal/day
1. Use the Mifflin-St Jeor formula for a male. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A + 5$
2. Put your measurements into the formula
  $10 \times 120 + 6.25 \times 180 - 5 \times 38 + 5$ $= 2,140 kcal/day$
3. Multiply your BMR by the activity factor for your level (1.375) to add the calories you burn moving
  $2,140 \times 1.375$ $= 2,942.5 kcal/day$
4. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,943 - 250 = 2,693; 2,943 - 500 = 2,443; 2,943 - 1,000 = 1,943$
5. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,943 + 250 = 3,193; 2,943 + 500 = 3,443$
6. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $2,140 \times 1.2 = 2,568 … 2,140 \times 1.9 = 4,066$
4. Calories to maintain weight (TDEE): 2,237 kcal/day
1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A − 161$
2. Put your measurements into the formula
  $10 \times 100 + 6.25 \times 200 - 5 \times 45 + (−161)$ $= 1,864 kcal/day$
3. Multiply your BMR by the activity factor for your level (1.2) to add the calories you burn moving
  $1,864 \times 1.2$ $= 2,236.8 kcal/day$
4. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,237 - 250 = 1,987; 2,237 - 500 = 1,737; 2,237 - 1,000 = 1,237$
5. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,237 + 250 = 2,487; 2,237 + 500 = 2,737$
6. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,864 \times 1.2 = 2,237 … 1,864 \times 1.9 = 3,542$
5. Calories to maintain weight (TDEE): 2,996 kcal/day
1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)
  $(6 \times 12 + 10) \times 2.54$ $= 208.28 cm$
2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)
  $180 lb \times 0.453592$ $= 81.647 kg$
3. Use the Mifflin-St Jeor formula for a male. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A + 5$
4. Put your measurements into the formula
  $10 \times 81.647 + 6.25 \times 208.28 - 5 \times 38 + 5$ $= 1,933.2 kcal/day$
5. Multiply your BMR by the activity factor for your level (1.55) to add the calories you burn moving
  $1,933.2 \times 1.55$ $= 2,996.5 kcal/day$
6. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,996 - 250 = 2,746; 2,996 - 500 = 2,496; 2,996 - 1,000 = 1,996$
7. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,996 + 250 = 3,246; 2,996 + 500 = 3,496$
8. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,933.2 \times 1.2 = 2,320 … 1,933.2 \times 1.9 = 3,673$
6. Calories to maintain weight (TDEE): 2,497 kcal/day
1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)
  $(5 \times 12 + 11) \times 2.54$ $= 180.34 cm$
2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)
  $180 lb \times 0.453592$ $= 81.647 kg$
3. Find your lean body mass, the part of your weight that isn't fat, because this formula starts from it
  $81.647 \times (1 - \frac{18%}{100})$ $= 66.95 kg$
4. Katch-McArdle formula for calories at rest: start at 370 and add 21.6 for each kilogram of lean mass
  $370 + 21.6 \times 66.95$ $= 1,816.1 kcal/day$
5. Multiply your BMR by the activity factor for your level (1.375) to add the calories you burn moving
  $1,816.1 \times 1.375$ $= 2,497.2 kcal/day$
6. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,497 - 250 = 2,247; 2,497 - 500 = 1,997; 2,497 - 1,000 = 1,497$
7. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,497 + 250 = 2,747; 2,497 + 500 = 2,997$
8. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,816.1 \times 1.2 = 2,179 … 1,816.1 \times 1.9 = 3,451$
7. Calories to maintain weight (TDEE): 2,675 kcal/day
1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A − 161$
2. Put your measurements into the formula
  $10 \times 85 + 6.25 \times 225 - 5 \times 30 + (−161)$ $= 1,945.3 kcal/day$
3. Multiply your BMR by the activity factor for your level (1.375) to add the calories you burn moving
  $1,945.3 \times 1.375$ $= 2,674.7 kcal/day$
4. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,675 - 250 = 2,425; 2,675 - 500 = 2,175; 2,675 - 1,000 = 1,675$
5. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,675 + 250 = 2,925; 2,675 + 500 = 3,175$
6. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,945.3 \times 1.2 = 2,334 … 1,945.3 \times 1.9 = 3,696$
8. Calories to maintain weight (TDEE): 2,556 kcal/day
1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)
  $(5 \times 12 + 9) \times 2.54$ $= 175.26 cm$
2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)
  $190 lb \times 0.453592$ $= 86.183 kg$
3. Find your lean body mass, the part of your weight that isn't fat, because this formula starts from it
  $86.183 \times (1 - \frac{20%}{100})$ $= 68.946 kg$
4. Katch-McArdle formula for calories at rest: start at 370 and add 21.6 for each kilogram of lean mass
  $370 + 21.6 \times 68.946$ $= 1,859.2 kcal/day$
5. Multiply your BMR by the activity factor for your level (1.375) to add the calories you burn moving
  $1,859.2 \times 1.375$ $= 2,556.4 kcal/day$
6. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,556 - 250 = 2,306; 2,556 - 500 = 2,056; 2,556 - 1,000 = 1,556$
7. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,556 + 250 = 2,806; 2,556 + 500 = 3,056$
8. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,859.2 \times 1.2 = 2,231 … 1,859.2 \times 1.9 = 3,533$
9. Calories to maintain weight (TDEE): 2,837 kcal/day
1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)
  $(5 \times 12 + 10) \times 2.54$ $= 177.8 cm$
2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)
  $140 lb \times 0.453592$ $= 63.503 kg$
3. Use the updated (1984) Harris-Benedict formula for a male: 88.362 + 13.397 × your weight in kg + 4.799 × your height in cm − 5.677 × your age
  $88.362 + 13.397 \times 63.503 + 4.799 \times 177.8 - 5.677 \times 26$ $= 1,644.8 kcal/day$
4. Multiply your BMR by the activity factor for your level (1.725) to add the calories you burn moving
  $1,644.8 \times 1.725$ $= 2,837.2 kcal/day$
5. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,837 - 250 = 2,587; 2,837 - 500 = 2,337; 2,837 - 1,000 = 1,837$
6. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,837 + 250 = 3,087; 2,837 + 500 = 3,337$
7. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,644.8 \times 1.2 = 1,974 … 1,644.8 \times 1.9 = 3,125$
10. Calories to maintain weight (TDEE): 2,290 kcal/day
1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)
  $(4 \times 12 + 11) \times 2.54$ $= 149.86 cm$
2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)
  $220 lb \times 0.453592$ $= 99.79 kg$
3. Use the updated (1984) Harris-Benedict formula for a female: 447.593 + 9.247 × your weight in kg + 3.098 × your height in cm − 4.33 × your age
  $447.593 + 9.247 \times 99.79 + 3.098 \times 149.86 - 4.33 \times 39$ $= 1,665.8 kcal/day$
4. Multiply your BMR by the activity factor for your level (1.375) to add the calories you burn moving
  $1,665.8 \times 1.375$ $= 2,290.4 kcal/day$
5. To lose weight, eat less than you burn: take away 250, 500 or 1,000 kcal a day for a slow, steady or faster pace
  $2,290 - 250 = 2,040; 2,290 - 500 = 1,790; 2,290 - 1,000 = 1,290$
6. To gain weight, eat more than you burn: add 250 or 500 kcal a day for a slow or steady pace
  $2,290 + 250 = 2,540; 2,290 + 500 = 2,790$
7. The table does the same math for every activity level, from mostly sitting (× 1.2) to extra active (× 1.9)
  $1,665.8 \times 1.2 = 1,999 … 1,665.8 \times 1.9 = 3,165$