A woman looking to find her daily caloric intake will base her calculations off of her age, height, weight and activity level.
A Helpful Equation
The Harris-Benedict Equation utilizes Basal Metabolic Rate, or the energy the human body expends performing metabolic functions at rest, to estimate a person's daily caloric intake. A 37-year-old with a height of 5 feet, 7 inches who weighs 136 lbs. has a Basal Metabolic Rate of 1,512.
Factoring in Activity Level
The next step is to determine what activity level you belong in. Assuming the above example works out two times per week, her body requires 2,079 calories to maintain her weight.
If you are sedentary or get no exercise at all, multiply BMR by 1.2. Light exercisers who work out one to three days per week multiply BMR by 1.375. Moderate exercisers who get in workouts four to five days per week multiply BMR by 1.55. Those who exercise heavily six to seven days per week multiply BMR by 1.725.
Losing Weight
The U.S. Centers for Disease Control and Prevention suggest not losing more than 2 lbs. per week. If 1 lb. of fat equals 3,500 calories, then a woman trying to lose a pound per week needs to cut 500 calories per day from her diet.
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