Caloric needs vary between person to person depending on age, gender, activity level and current weight and height. Your caloric needs will also vary depending on if you want to lose, maintain or gain weight. There is a math formula available to help figure out an estimate of your daily caloric needs. There are also online caloric need calculators that you can use.
Step 1
Figure out how much you weigh in pounds and your height in inches. Record this information on a piece of paper.
Step 2
Calculate your BMR. BMR stands for basal metabolic rate. It is the amount of energy your body consumes daily to function (breathing, food digestions, heart beating). If you are a woman, use the following formula: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). If you are a man, use the following formula: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches ) - ( 6.8 x age in year ). Record your BMR on the piece of paper.
Step 3
Consider your activity level. Sedentary activity level means you spend most of your time sitting, not doing much physical activity. Moderate means you get up and move around throughout the day and exercise occasionally. Active means you exercise regularly and are active throughout the day. Rate how active you are on a scale of one (sedentary) to five (highly active). Be honest with yourself for best results. Record your activity level rating on your piece of paper
Step 4
Record your activity level score. Activity level of one = 1.2; two = 1.375; three = 1.55; four = 1.725; five = 1.9.
Step 5
Calculate your caloric needs by multiplying your BMR by your activity level score. For example, if your BMR was 1,600 calories and you are moderately active (activity level of three), multiply 1,600 by 1.55. Your caloric needs would be 2,480. You would need to consume approximately 2,480 calories each day to maintain your current weight.
Step 6
Decide if you need to lose or gain weight. If you are at a healthy weight, continue to consume your caloric needs allotment. If you want to lose weight, eat a couple hundred less calories. If you want to gain weight, eat a couple hundred more calories.
Tips and Warnings
- You may need to readjust your caloric needs if you have a change in activity level.
- The BMR calculation is only applicable for adults.
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