How To Figure Out Caloric Intakes For Students

According to R.W. Gow in a study published in the January 2010 issue of "Eating Behaviors," starting college is a stage in life when you are highly likely to gain weight, and if you are overweight in college, you are at risk of becoming obese in the future. Consuming too many calories will cause you to gain weight even if your diet is otherwise healthy and balanced. Controlling your calorie intake is fundamental to managing your weight. The Body Mass Index can be used to assess your current weight and is a useful tool in calculating an intake of calories that suits your needs.

Step 1

Figure out your Body Mass Index. Divide your weight in pounds by your height in inches squared to obtain your Body Mass Index. This equation can be performed by hand but there is a link in the Resource section for an online tool that will calculate your Body Mass Index for you.

Step 2

Assess your weight status. Use the Body Mass Index to determine whether your weight is correct for your height. A Body Mass Index of 20 to 25 is considered healthy for most students; over 25 is considered overweight; and over 30 is considered obese.

Step 3

Determine your required intake of calories. Maintain your current weight with a daily intake of 2,400 to 3,000 calories as a male student, and 1,800 to 2,400 calories as a female student if your Body Mass Index is within the healthy range. Aim to reduce your weight, at a rate of around 1 lb. per week, by reducing your daily intake to no more than 1,900 to 2,100 calories as male student, and no more than 1,300 to 1,900 calories as a female student if you have a Body Mass Index over 25.

Step 4

Monitor your intake of calories. Record what you eat in a journal to make sure that your intake of calories is appropriate to your required intake. Read the nutritional information on labels so you become familiar with the calorie content and recommended portion sizes of different foods. Online food diaries such as MyPlate allow you to conveniently track your calorie intake even when nutritional information is not available at the point of purchase.

Tips and Warnings

Choose small portion sizes when eating out. Larger portions can contribute to an excessive calorie intake. Establish a sensible eating pattern. Skipping meals such as breakfast causes you to consume too many calories later on.