Premier Athletic Club

DIET & NUTRITION PROGRAMS

To help members stay healthy and maintain good weight control, Premier offers:

• Spinning Weight Loss program
• Individual Nutrition Counseling by a Registered Dietician
• Frequent Workshops on Nutrition Topics

Be Slim! Know your daily calorie needs.

Start with your Resting Metabolic Rate (RMR), and follow this formula:

Adult male: 66 PLUS (6.3 x weight in lbs)
PLUS (12.9 x height in inches) MINUS (6.8 age in yrs)

Adult female: 65 PLUS (4.3 x weight in lbs)
PLUS (4.7 x height in inches) MINUS (4.7 x age in years)

To determine your Daily Calorie Needs**, multiply your RMR by the appropriate activity factor:

• RMR x 1.2     (sedentary, little to no exercise)
• RMR x 1.375 (light exercise/sports 1-3 days per week)
• RMR x 1.55   (moderate exercise/sports 3-5 days per week)  
• RMR x 1.725 (hard exercise/sports 6-7 days per week)
• RMR x 1.9     (very hard exercise/sports and physical job or 2x training)

Sources: * Harris-Benedict Formula

(Note: Studies show that RMR can vary between individuals)
**www.bmi-calculator.net