Figuring out your daily caloric need is a simple two-step process using the Harris-Benedict Equation, which compares your age, gender, weight and height to your weekly activity level.
Basal Metabolic Rate
Basal Metabolic Rate, which is measured as calories per hour per square meter, is a measure of your body's caloric requirements to perform simple bodily functions. The link located in the Resources section of this article allows you to easily calculate your BMR by inputting your gender, age, height and weight.
Activity Level
The second step is to determine your activity level. Sedentary, or no exercise, is 1.2. Light exercise, or one to three days per week, is 1.375. Moderate exercise, or four to five days per week, is 1.55. Heavy exercise, or six to seven days per week, is 1.725. Now multiply your BMR by the number that best describes your weekly physical activity to find your daily caloric needs.
Doing the Math
Carmen is 47 years old, 5 feet 9 inches tall and weighs 145 lbs. Using the BMR Calculator, we see she has a Basal Metabolic Rate of 1,398. Assuming she works out one to three days per week, we can find her daily caloric need by multiplying her BMR by 1.375. In order to maintain her current weight, Carmen should eat 1,922 calories per day.
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