To accurately assess your daily caloric need, you'll use not only your age, but also your height, weight, gender and exercise level. This formula, called the Harris-Benedict Equation, provides a simple means to figure out exactly how much you should be eating every day.
Basal Metabolic Rate
Determining your basal metabolic rate is the first step in finding your daily caloric intake. In simple terms, BMR represents the number of calories your body needs to function at rest. Use the calculator at bmi-calculator.net to work out your BMR by entering your age, weight, height and gender.
Activity Level
The final step is to choose the statement that best describes your exercise level: I hardly ever work out: multiply by 1.2; I exercise 1 to 3 days per week: multiply by 1.375; I exercise 4 to 5 days per week: multiply by 1.55; I exercise more than 5 days per week: multiply by 1.725. Now just multiply your BMR by the number that corresponds to your weekly workout regimen. The answer is the number of calories your body needs to maintain its current weight.
Doing the Math
Jennifer is 28 years old, 5'5' tall and weighs 120 lbs. We find her BMR to be 1,350 using the calculator. She follows a strict workout regimen of at least 6 days per week, meaning we should multiply her BMR by 1.725. The answer, 1,842, is the amount of calories she should consume to maintain her weight.
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