How To Calculate Daily Calories

Daily caloric needs vary greatly by age, gender, weight, height, metabolism and activity level. There is a simple math calculation that you can use to estimate your daily caloric needs. This number will tell you how many calories your body burns each day. It is important to figure out how many calories you consume each day.

Step 1

Calculate how many calories you consume, on the average, each day. To do this, keep a journal that tracks how many calories you consume throughout the day for three days. Total up your calories and divide by three. (Total calories on Day One) + (Total calories on Day Two) + (Total calories on Day Three)/ 3 = your average daily calorie consumption amount.

Step 2

Record your weight (kilograms) and height (centimeters) in your journal. A kilogram equals 2.2 pounds; one inch equals 2.54 centimeters.

Step 3

Calculate your BMR. BMR stands for Basal Metabolic Rate. This number will tell you how many calories your body burns at rest (to power bodily functions such as breathing, heart beating and digestion) based on your height, weight, gender and age. Women should use the following formula: 655 + (9.6 x wt in kg) + (1.8 x ht in cm)-(4.7 x age in years). Men should use: 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years). Record your BMR in your journal.

Step 4

Determine your activity level. Rate how active you are on a scale from one to five with one being inactive or sedentary, three being moderately active and five being very active. In your journal, record the following number that corresponds with your activity level: one =1.2; two =1.375; three = 1.55; four = 1.725; five = 1.9.

Step 5

Compute your total daily energy expenditure (TDEE) by multiplying your BMR by your activity level. For example, if your BMR is 1,900 calories and you are lightly active (two), you will multiply 1900 x 1.375=2,612. This means you burn approximately 2,612 calories each day.

Step 6

Analyze your data. Calculate the number of calories you consume each day (step one) and your TDEE amount (step 5). You should be consuming the same amount of calories that you burn if you want to maintain your current weight. If you want to lose weight, consume fewer calories than your TDEE (and/or increase you activity level). If you want to gain weight, consume more calories than your TDEE (and/or decrease your activity level).