You must learn how to calculate your daily caloric requirements. Over 63 percent of Americans are either overweight or obese, according to the 2009 statistics reported by National Center for Chronic Disease Prevention & Health Promotion. The prevalence of people who are overweight or faced with obesity has increased by 12 percent over the last 14 years. It's becoming more important to know your daily caloric requirements and keep your weight under control than ever before.
Step 1
Visit the United States Department of Agriculture website and use the interactive Dietary Reference Intake tool. This tool will provide your daily caloric requirements, based on your submitted questionnaire. The tool was developed by the National Academy of Science's Institute of Medicine. You need information regarding your height, weight, age, sex and activity level to complete the questionnaire on the interactive tool.
Step 2
Click the check-box next to "daily calorie needs" so you receive answers related specifically to the calories you need in your diet. You can go back and repeat the questionnaire if you want more nutritional data that pertains to you, but you only need to find out your calorie needs for now.
Step 3
Push the submit button to go to the results page. Print this page and use it as a guide so you can plan your diet.
Step 4
Revisit the USDA's Interactive Dietary Referent Intake tool periodically to see if your calorie needs have changed. Your caloric needs are based on a variety of factors, including your physical activity level. The more active you are -- or become -- the more calories you will need to maintain your weight. You may need to update your caloric profile using the interactive tool.
Step 5
Keep a record of your weight changes. Weigh yourself on a scale once a week, at the same time of day, and jot that weight down in your journal.
Tips and Warnings
- If you are getting the calories you need each day, and you are either losing or gaining weight, you may need to visit your doctor. Your weight loss or gain may stem from an underlying medical condition.
- The Interactive tool is for reference only. You should always talk to your doctor before starting any new diet or exercise program, especially if you are under the care of a doctor for a medical condition.
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