Chapter 3: Weight Management 49 Figure 3.3. Components of and Their Contribution to Caloric Expenditure An individual can determine the recommended number of calories by multiplying their target bodyweight (in lbs.) by the appropriate physical activity level (PAL) factor. Table 3.2 assigns the associated factor with each of the different physical activity levels. Table 3.2. Physical Activity Level (PAL) Factors Factor Physical Activity Level 10-12 Sedentary 12-14 Lightly active (e.g., 30-60 min. of physical activity per day; 3-4 times a week) 14-16 Moderately active (e.g., 30-60 min. of physical activity per day; 4-6 times a week) 16-18 Very active (e.g., 1-2 hours of physical activity per day; 4-5 times a week) 19-23 Super active (e.g., 2-4 hours of physical activity per day; 5-6 times a week) Using this information, for example, we can determine what the desired daily caloric intake should be for a 165-pound female who is lightly active and has a target (goal) weight of 135 pounds. This equates to a recommended daily intake of between 1,620 - 1,890 calories (i.e., 135 x 12 = 1,620; 135 x 14 = 1,890). It is worth mentioning, that even if your goal is to lose weight, daily caloric intake should never go below 1,800 calories per day for males or 1,200 calories per day for females (Johnson & Morris, 2012). Additionally, Gilbert (2019) recommends that caloric intake should never go below 30 calories per kilogram, or 13.6 calories per pound, of lean body mass - regardless of gender. Going below these recommendations could result in failing to meet the minimum number of calories required by the basal
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