Daily caloric intake is dependent on many factors apart from your current weight. Luckily, a formula exists to act as a guideline for individuals interested in fueling their bodies correctly. The formula not only uses weight, but also gender, height, age, and activity level to determine how much you should be eating.
Formula
The formula is called the Harris-Benedict Equation. It works by determining the number of calories a person needs to survive at rest, called Basal Metabolic Rate. After figuring out your BMR, that number is multiplied by a set number depending on your activity level. If you're extremely active, multiply by 1.725; moderately active, multiply by 1.55; lightly active, multiply by 1.375. And if you're sedentary, multiply by 1.2.
Caloric Intake to Maintain Weight
By using the BMR Calculator (link below), we can see that a 36-year-old male who is is 6 foot 2 inches tall and 300 lbs. will have a BMR of 2,630. Assuming our example lives a sedentary lifestyle, we complete the equation by multiplying the BMR of 2,630 by 1.2. Thus, to maintain a weight of 300 lbs., our example needs to eat 3,156 calories per day.
Caloric Intake to Lose Weight
According to the Center for Disease Control and Prevention, one pound of fat consists of 3,500 calories. So to lose weight at a healthy rate of 1-2 pounds per week, you must cut 500-1,000 calories per day from your regular diet. To meet his weight loss goal of 40 pounds, our above example would need to shoot for 2,156-2,656 calories per day for 20-40 weeks.
Shortcomings
The Harris-Benedict Equation fails to take into account health-related conditions that may greatly change your daily caloric needs. Consult your health-care provider for more caloric advice.
Member Comments