How To Figure Out How Many Calories To Eat

Figuring out how many calories to eat is easy when you use one of the many online calorie calculators. Don't just assume that you require 2,000 calories because that is the number you hear or read about so often. The figure of 2,000 is used only because it is a round number on which to base assumptions and estimates. The number of calories that you require is based on your unique set of circumstances

Step 1

Enter your age, height, weight and gender. The Mayo Clinic's calorie calculator then asks about your activity level and gives you the choices of inactive, somewhat active, active and very active along with examples and descriptions of each. The more physically active you are, the more calories you are allowed to consume each day.

Step 2

Enter your goals. The calorie counter at The Daily Plate considers your goals in determining how many calories you can eat each day. Goals include losing 1, 1.5 or 2 pounds per week, gaining 1, 1.5 or 2 pounds per week, or maintaining your weight. The result will be the number of calories you can consume to reach your goals.

Step 3

For example, if you are 35 years old, 5-foot-6 and 175 pounds, are lightly active and want to lose 2 pounds per week, your daily caloric intake should be 1,280 calories, according to The Daily Plate. If you are moderately active, that number changes to 1,631 calories. If you want to lose 1 pound per week and are lightly active, you should consume 1,780 calories per day. If you are moderately active, you can consume 2,131 calories.

Step 4

Monitor your intake. Knowing how many calories to consume is meaningless unless you keep an eye on how many calories you consume. In addition, the number of calories you consume needs to be analyzed on an ongoing basis. Having a good day here or there is less important that eating the proper number of calories over time. You can monitor your intake easily by keeping a handwritten food journal or by entering your intake online at websites such as The Daily Plate.

Tips and Warnings

Caloric intake can be a moving target. If your activity level changes or you reach your weight-loss goals, then your daily requirements may change as well. Plugging your new numbers and goals into the calorie calculators will give you your new target.
Knowing how many calories to eat is only part of the puzzle. Figuring out what percentages and the number of grams of protein, fat and carbs you require is the other part of the puzzle. In her book, "Making the Cut", Jillian Michaels includes a metabolic typing test for this purpose. The results of this test will let you know the percentages for which you should aim.