A person's caloric needs depend on a variety of factors. Though it is difficult to know precisely how many calories your body requires, an approximate number can be determined.
Step 1
Determine your basal metabolic rate (BMR) with this formula:
For women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
For men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)
Step 2
Multiply the total from above (your BMR) by a multiplier to account for your daily physical activity. If you are sedentary or rarely active, multiply this number by 1.2. If you exercise lightly 2 to 3 times each week, use 1.375. Use 1.55 if you are moderately active 3 to 5 times per week. Use 1.725 if you exercise intensely most days, and beyond that or for athletes in training, use 1.9.
Step 3
Multiply your new total (BMR + calories burn during exercise) by 0.10. This number accounts for the thermogenic capability of food. In other words, the body requires calories to digest food.
Tips and Warnings
- To lose weight, consume slightly few calories than your body needs per day. To gain weight, eat more calories than your body needs per day. Use these numbers as general guidelines only. Focus on healthy foods, recognizing that your intake and output of calories will vary daily.
- Before changing your diet or calorie intake, seek professional guidance.
Things You'll Need
- Calculator
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