The amount of calories you should consume daily depends on factors such as age, height, gender and weight. By using the basal metabolic formula and Harris-Benedict equation, you can determine the amount of calories to consume by knowing how much energy your body uses.
BMR
Your basal metabolic rate or BMR signifies the amount of calories expended daily at resting levels. Suggested caloric intake depends on your BMR. This formula uses height, weight and age to calculate calorie amounts. To assess your BMR, use the following formulas.
Women: BMR = 655 + 4.35 x weight in pounds + 4.7 x height in inches - 4.7 x age
Men: BMR = 66 + 6.23 x weight in pounds + 12.7 x height in inches - 6.8 x age
Physical Activity
The Harris-Benedict equation determines your caloric needs with activity included. To calculate your requirements, take BMR and multiply by the appropriate activity factor that best fits you:
Sedentary individuals: BMR x 1.2
Lightly active: BMR x 1.375
Moderately active: BMR x 1.55
Very active: BMR x 1.725
Extra active: BMR x 1.9
For example, a moderately active person with a BMR of 1,500 would expend 2,325 calories simply to maintain current weight based on activity. Certain desired weight goals require either higher or lower caloric requirements.
Weight Goal Calories
A deficit of calories consumed is needed to facilitate weight loss. To lose 1 lb. a week, a daily deficit of 500 calories is required. If gaining weight is your goal, 1 lb. is added by consuming a daily surplus of 500 calories.
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