Figuring out how many calories your body requires takes more information than simply height. Fortunately, a formula exists that will provide an accurate estimate of your daily caloric requirements using your age, height, weight, gender and activity level.
Basal Metabolic Rate
Repairing muscle tissue and pumping oxygen through your bloodstream are both basic metabolic functions that require calories for your body to perform. The number of calories these processes require at rest is called basal metabolic rate, which you need to find to determine how many calories you should eat per day. For men, the formula is: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years). Use the calculator at bmi-calculator.net to simplify your calculations.
Activity Level
Netx, multiply your BMR by the number that best represents your weekly workout regimen. If you're a heavy exerciser, multiply your BMR by 1.725; moderate exerciser, multiply by 1.55; light exerciser, multiply by 1.375 and sedentary, multiply by 1.2.
Doing the Math
James is 24 years old, 6'2" and weighs 200 lbs. Using these statistics, we calculate his BMR at 2,088. He works out vigorously six days per week, giving him an activity level multiplier of 1.725. All that's left now is to multiply his BMR by his activity level, giving him a daily caloric requirement of 3,602.
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