Your required daily caloric intake describes the amount of fuel you need each day to function. If you take in too little fuel, you will become weak, fatigued, have thinking difficulties and may feel lightheaded or dizzy. In contrast, if you take in too many calories you will gain weight and increase your risk for heart disease, diabetes, cancer, sleep apnea and other chronic diseases. Therefore, you must determine how many calories you need to fill your tank without it being too low or overflowing into fat.
Determine Desirable Body Weight
You must determine your desirable body weight before calculating how many calories you should intake per day. According to Medline Plus, of the National Institutes of Health, women should first determine their height. Then, for the first five feet, a woman should allow 100 pounds of weight. After the first five feet, five pounds should be added for each additional inch. Thus, a five-foot-one-inch-tall woman should weigh 105 pounds. Men should allow 106 pounds for the first five feet, then allow six pounds for each additional inch. A five-foot-10-inch-tall man should weigh 166 pounds.
Calories to Maintain Your Weight
To maintain your current weight, you must consume a defined amount of calories to prevent weight loss or weight gain. If you are sedentary or very obese, you should eat 10 calories per pound of body weight. For example, a 300-pound man should eat 3,000 calories per day to maintain his weight. If your activity level is low, or you are over 55 years of age, you should consume 13 calories per pound of body weight each day. Finally, if you are physically active, you should eat 15 to 18 calories per pound of body weight to fuel you through your activities.
Calories to Gain Weight
To gain weight, you must eat more calories than you normally do on a daily basis. Every additional pound of fat requires an increased intake of 3,500 calories. To gain weight at a healthy pace, you should consume an additional 500 calories per day to gain one pound per week. Do not overeat unhealthy foods, such as fried foods, cookies or chips to gain weight. If you do, you will increase your risk for heart disease, diabetes and other chronic diseases. Instead, consume more high-calorie, nutrient-rich foods such as fruits, peanut butter, nuts, legumes and complex carbohydrates.
Calories to Lose Weight
In order to lose weight, you must decrease your daily caloric intake. A healthy pace of weight loss is one to two pounds per week. Thus, consuming 500 fewer calories per day will result in a one-pound-per-week weight reduction. Reduce your portion sizes and cut high-calorie foods from your diet. For example, choose to eat your meals on a saucer-size plate instead of a full-size plate. In addition, avoid high-calorie snacks and beverages, such as sodas, juices and beer.
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