If you're looking to accurately assess your daily caloric needs, you'll need to look further than your age. Using the Harris-Benedict Formula, you can determine how much you need to eat everyday based on your age, height, weight, gender and amount of exercise.
Basal Metabolic Rate
Figuring out your basal metabolic rate is the first step in using the Harris-Benedict Equation. With your BMR, the rate at which your body expends calories to maintain basic functions at rest, you can then figure out how much fuel your body needs every day. Use the calculator at bmi-calculator.net to complete the first step of the equation.
Activity Level
Netx, multiply your BMR by the factor that best represents your exercise level. For little to no exercise, multiply BMR by 1.2; for light exercise, multiply BMR by 1.375; for moderate exercise, multiply BMR by 1.55; for heavy exercise, multiply BMR by 1.725. The answer is the amount of calories you should eat per day to maintain your weight.
Doing the Math
Janine is 36 years old, 5'9' and weighs 135 lbs., giving her a BMR of 1,397. She is a moderate exerciser and would like to maintain her current weight. Using this information, we can multiply her BMR by 1.55 to find she needs 2,165 calories daily.
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