Our bodies use calories throughout the entire day to fuel our physical activities. Not only do calories provide energy for obvious movements such as walking, housework and exercise but, according to mayoclinic.com, calories fuel our hidden activities such as circulating blood, breathing and repairing cells. Calculating the amount of calories you need will be dependent upon your weight goals, height and activity level.
Step 1
Determine what a healthy weight is based on your height. According to healthcentral.com, women should add 100 lbs. for the first 5 feet of their height plus 5 lbs. for each extra inch, while men should add 106 lbs. for the first 5 feet plus 6 lbs. for each extra inch. For example, a woman who is 5 feet and 7 inches would add 100 plus 35 (5 multiplied by 7) to get a goal weight of 135 lbs.
Step 2
Calculate your daily calories needed based upon your activity level. Healthcentral.com suggests 10 calories per pound for sedentary or obese people, 13 calories per pound for low activity level (no regular physical activity) and over the age of 55 years, 15 calories per pound for moderately active people (30-60 minutes of physical activity several times a week) and 18 calories per pound for highly active/strenuous activity level (vigorous activity over 60 minutes at least 4 to 5 days per week). A woman whose goal weight is 135 lbs and who is moderately active would consume 2,025 calories a day (135 multiplied by 15).
Step 3
Change your daily calorie needs as your physical activity changes. If you increase or decrease your physical activity, you must compensate for this in your diet to maintain your weight. If you burn extra calories though, be sure to eat more calories the same day to stay at your current weight. Be sure to exercise these calories off to avoid weight gain if you eat additional calories.
Step 4
Alter the calories needed if you decide to gain or lose weight. According to mayoclinic.com, a pound of body fat is equal to 3,500 calories. If you goal is to gain weight, add 500 calories to your diet to gain 1 lb. per week. Decrease 500 calories per day through diet or exercise if you wish to lose 1 lb. per week.
Tips and Warnings
- Eat healthy foods such as fruits, vegetables and nuts to obtain calories instead of high-fat and sugary foods.
- Talk with your doctor about your diet before attempting to gain or lose weight.
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